CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
10 Good Mornings (light BB)
30 Sec KB Front Rack Wall Sit
20 Second Side Star Plank
30 Second Row (90% effort)
Weightlifting
Front Squat (4×5 (65-70% for all 4 sets))
10 Rower Pike Ups in Between Sets
Metcon
Metcon (Time)
2 Rounds (20 Min Time Cap)
20 Calorie Bike
40 KB Goblet Squats
20 Calorie Bike
40 Wall Balls