CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm Up 5 (No Measure)
300m Row
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Sit-ups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Weightlifting
Deadlift (5×5)
30 Second Hollow Rock Hold in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min – AMRAP
12 Alt KB Lunge
9 Calorie Row
6 Russian KB Swings
3 Burpee Box Jump/Step Ups