CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Min Bike/Row
2 Rounds
10 Hollow Rocks
5 Push Up to Pike
10 Jumping Split Squats
Metcon
Metcon (No Measure)
21 Mins – Every 7 Mins
1 – 10 Calorie Bike
2 – 20 Knees to Elbow/Ab Mats
3 – 250m Row
4 – 12 Burpee Box Jumps
Weightlifting
DB Bench (3×8)
Ring Rows (3×8)
Rower Plank to Pike (3×8)