CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
6 Half Kneeling Landmine Press
20 Second Hollow Rock Hold
8 Russian KB Swings
Warm-up (No Measure)
2 Rounds
6 Half Kneeling Landmine Press
20 Second Hollow Rock Hold
8 Russian KB Swings
Weightlifting
DB Push Press (4×8)
10 KB Bent Over Row in Between Sets
Metcon
Metcon (No Measure)
Every 90 Seconds – 24 Mins (4 Sets)
1 = Half Kneeling DB Press (6-8 each arm)
2 = Box Step Downs (10-12 Reps – Prisoner or Single Leg)
3 = Pull Ups or Ring Rows (3-6 Reps)
4 = Bear Crawl (50ft)