Iron Grip CrossFit – CrossFit
Time for a gut check… of sorts…
Toes to bar
https://www.youtube.com/watch?v=_03pCKOv4l4
https://www.youtube.com/watch?v=d5yQMplTevU
Hollow rock
https://www.youtube.com/watch?v=p7j02V1fIzU
https://www.youtube.com/watch?v=VyrUmzIHmzw
https://www.youtube.com/watch?v=iO6hltfjyzg
Warm-up
“Flight Simulator” (No Measure)
10 minute time cap
5 Unbroken double unders
10 Unbroken double unders
15 Unbroken double unders
20 Unbroken double unders
25 Unbroken double unders
30 Unbroken double unders
35 Unbroken double unders
40 Unbroken double unders
45 Unbroken double unders
50 Unbroken double unders
45 Unbroken double unders
40 Unbroken double unders
35 Unbroken double unders
30 Unbroken double unders
25 Unbroken double unders
20 Unbroken double unders
15 Unbroken double under
10 Unbroken double unders
5 Unbroken double unders
Skill
– Toes to bar scaling
– Hollow rock progressions
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1 reps each of:
Toes to bar
Hollow rocks
Situps
Rx+ = GHD situps