CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Band Prisoner Walks
5 KB Half Kneeling to Standing
10 Glute Bridge (2 sec hold at top)
Weightlifting
Back Squat (5×4 (2 second pause at bottom))
10 Pike to Plank or 20 Plank w/ Knee Drive
Metcon
Metcon (Time)
4 Rounds
200m Run
6 Thrusters
10 Knees to Elbow/Ab Mat Sit Ups
8 Ring Rows