CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
12 Calorie Bike
10 Push Up Position Shoulder Taps
20m Quadruped Crawl
Weightlifting
Push Press (5×3 (2 Second Pause at the Top))
10 Side Plank Banded Row in Between Each Set
Metcon
Metcon (Time)
3 Rounds
12 Calorie Row
6 Pull Ups
8 Dips (on box)
10 Calorie Bike
10 Push Ups
12 KB SDLHP