Iron Grip CrossFit – CrossFit
The double-unders and run “complement” eachother by making it extraordinarily difficult to breathe. So maintaining a pace that you can both breathe and quickly move through is the goal. The situps will be where you catch your breath, so catch your breath, but don’t slow down. It’s a quick workout today, so pick the scaling option that’s going to make it quick.
Weightlifting
Front Squat (5-5-5)
15 Minutes to complete 2 warm up sets and 3 working sets…
Option 1: Build to a heavy set of 5.
Option 2: Use the same weight across all sets.
Metcon
Metcon (Time)
For Time:
100-80-60-40-20
Double unders
50-40-30-20-10
Situps
After every round run 200 meters
i.e.
100 Double unders
50 Situps
200 meter run
80 Double unders
40 Situps
200 meter Run
etc…
Substitutions:
250/200 Meter Row
15/10 Cal Bike