2 Minute Drills!

Iron Grip CrossFit – CrossFit

Throwing and catching is a demanding skill. And while throwing and catching itself may not directly translate into real world scenarios for most of us, the physiological and neurological skills involved do. With that in mind, here’s a good video to watch for the wallball.


Warm-up (No Measure)

3 Rounds

10 PVC thrusters

10 V-ups

10 Pushups

10 Sumo deadlift high pulls

15 second samson stretch


Ring strength


Metcon (AMRAP – Reps)

2 Rounds

2 Minute stations (for reps)

Wallballs @ 10/9′ w 20/14#

Toes to bar

Row (calories)

Proceed immediately to the next station for the best score.