CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
100m Run
10 Shoulder Taps
10 Hollow Rocks
Weightlifting
Push Press (5×3 (2 sec hold at the top, 3 sec eccentric))
20 Second Side Star Plank in Between Each Set
Metcon
Metcon (Time)
3 Rounds
300m Run
10 DB Snatch
20 Ab Mat Sit Ups
10 Push Ups
Metcon (Time)
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Ring Rows