CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Bike
20-30 Second Front Frack KB Wall Sit
10 Weighted Hollow Rocks
*Increase Pace on Bike Each Round
Weightlifting
Split Squat (4×4 (Pause 2 Seconds at Bottom of Each Rep))
10 Plank to Pike on Rower
Metcon
Metcon (No Measure)
12 Min – EMOM
1 = Bent Over Row (8-12 Reps)
2 = Push Ups (10-12 Reps)
*Can use plates to make push up at a deficit
3 = Elevated Ring Rows (10-12 Reps)
*Elevate feet on box
4 = KB Floor Press (10-12 Reps)