CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Half Kneeling KB Press
12 Lateral Band Walks
12 Scap Push Ups
Weightlifting
DB Bench (3×8)
DB Prone Row 3×8
Metcon
Metcon (No Measure)
18 Mins – Every 2 Mins
1st = 10 DB Snatch + 30 sec Hollow Rock Hold
2nd = 10 Knees to Elbow + 30 Jump Rope
3rd = 10 KB Swings + 30 sec Wall Sits (weighted)