Iron Grip CrossFit – CrossFit
“Most of the problems with the bodies and minds of people occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve and I welcome you to the community of people who have decided that EASY will no longer suffice.”
-Mark Rippetoe-
https://journal.crossfit.com/article/cfj-witness-me-bloodbag-2
Warm-up
Warm-up (No Measure)
10 meter knee hugs
10 meter hell pulls
20 meter high knees
20 meter butt kickers
10 meter frankenstein
5 meters under the fence (left)
5 meters under the fence (right)
20 meters jumping jacks
Skill
3-way hamstring stretch – 15 sec. each position
couch stretch – 30 sec. each side
seated shoulder extension – 20 sec.
seated partner overhead reach – 20 sec.
Metcon
Metcon (Time)
For time:
21-15-9 reps each of:
Row (calories)
Thrusters @ 75/55
Sumo deadlift high pull @ 75/55
Burpees
Med ball cleans @ 20/14#
Wallballs @ 10/9′ w 20/14#