CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
100m Run
20m KB Cross Body Carry
10 Kalf Kneeling Landmine Twists
Weightlifting
Front Rack Reverse Lunge (4×6)
30 Second Ring Plank or Weighted High Plank in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Min – AMRAP
100m Run
10 KB Swings
10 No Push Up Burpees
*Rest 2 Mins
4 Min – AMRAP
150m Row
9 Box Jump Overs/Step Overs
6 KB/DB Push Press (each arm)
*Rest 2 Mins
4 Min – AMRAP
5 Cal Bike
10 Wall Balls
15 Ab Mat Sit Ups