CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Row
8 Jumping Squats
10 Side Plank with Rotation
4 Inch Worm
Weightlifting
Back Squat (4×6)
20 Reverse Crunch in Between Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min – AMRAP
6 HSPU
10 Air Squats
12 Ring Rows
100m Run
Accessory Work
Metcon (No Measure)
3 Rounds – NFT
25 KB Up & Overs
15 KB Plank March
10 V-Ups