CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second KB Front Rack Wall Sit
6 Spiderman with Rotation
6 Jumping Split Squats
6 No Push Up Burpees
Weightlifting
Split Squat (4×6)
20 Psoas DeadBugs in Between Each Set
Metcon
Metcon (Time)
4 Rounds
10 Cal Bike/12 Cal Row
8 Pull Ups
8 KB Push Press (each arm)
12 Wall Balls