Iron Grip CrossFit – CrossFit
Do you frequently opt for step ups as a substitute for box jumps? What about using a shorter box? True, it might not get you the coveted Rx button next to your score, but the truth is, there really is something to jumping as opposed to stepping.
https://www.youtube.com/watch?v=52r_Ul5k03g
https://www.youtube.com/watch?v=MZDXc_hLvf4
Warm-up
Warm-up (No Measure)
40-20 meter Bear crawl
20-10 meter Samson walk
40-20 meter Jumping jacks
10-5 meter Alligator crawl
Skill
Box jumps
– Scaling
– Rebounding
Metcon
Metcon (Time)
For time:
3 Rounds
21 Box jumps @ 24/20″
15 Pullups
9 Ring dips
-THEN-
1600 meter Bike
Choose 1,000 meter Row
One 800 meter Run
200 Double unders
complete 3 rounds of the 21-15-9. Then bike, row, run or jump ONE time. All for time.