CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
300m Run/Row
2 Rounds
5 Band Fire Hydrants
10 SA Hollow Rock Sit Ups
5 Quadruped Extension
Weightlifting
Back Squat (E3M – 18 Mins)
1 = 6 (70%)
2 = 4 (75%)
3 = 2 (80%)
4 = 6 (75%)
5 = 4 (80%)
6 = 2 (85%)
Metcon
Metcon (No Measure)
Every 90 Sec – 24 Mins
Set 1 = 6 KB Front Rack Lunge
Set 2 = 6 KB Staggered Stance RDL (each leg)
Set 3 = 8 Cal Bike + Jumping Split Squats in Remaining Time
Set 4 = Rest