Iron Grip CrossFit – CrossFit
Let’s start the year with some benchmark work.
http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf
Warm-up
Warm-up (No Measure)
3 Rounds
5 burpee pullups
10 v-ups
10 pistols
20 second squat holding post
Weightlifting
Back Squat (2-2-2-2-2-2-2-2-2-2)
Option 1: attempt a new 2-rep max
Option 2: use 90% 1RM for all sets
Metcon (Time)
For time:
100 hollow rocks
Begin every 30 seconds with 5 situps