CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm Up 1 Masters (No Measure)
500m Row
15 Air Squats
15 Arm Circles Frontward
15 Arm Circles Backward
10 Pushups
10 Ring Rows
10 Pass Throughs (PVC)
10 Around the world (PVC)
Weightlifting
Deadlift (5×3)
30 Second Low Plank Hold in Between Each Round
EMOM
Metcon (No Measure)
EMOM – 12 Mins
1st – 10 Step Ups
2nd – 10 Wall Ball Slams
3rd – 6 Calorie Bike