CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
100m Run
10 Prisoner Walks (Banded)
10 Hollow Rocks
10 Single Leg RDLs
10 Plank to Pike
Weightlifting
KB Single Leg RDL (4×6)
2 Eccentric Pull Ups in Between Each Set
Metcon
Metcon (Time)
3 Rounds
300m Run
18 Ab Mat Sit Ups
15 Deadlifts
12 DB Push Press (6 each arm)
9 Superman