CrossFit Iron Hammer – CrossFit Masters
Warm-up
Upper-body Pressing Warm Up 2 (No Measure)
500 M Row or 400 M Run
Then as a group:
Bear Crawl
5 push-ups
Knee hug + lunge + OH reach x 3 each leg
5 push-ups
Deep squat hold + reach and Hold + stand x 5
5 push-ups
With a PVC Pipe:
10 x rotations
5 x around the world each way
Weightlifting
Bench Press (5×5)
30 Second Wall Sit in Between Each Round
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min – AMRAP
5 Pull Ups/Ring Rows
10 Push Ups
20 Mountain Climbers
30 Jump Rope