Iron Grip CrossFit – CrossFit
We’ve had a couple questions about nutrition. Here are some of the basics…
https://www.youtube.com/watch?v=QK86W8Ls5nY
https://www.youtube.com/watch?v=GKz6GfUGVlo
Warm-up
“Flight Simulator” (No Measure)
8 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
Mobility
(No Measure)
Shoulder ext/int rotation
couch stretch
samson stretch
Lizard stretch
Metcon
Metcon (AMRAP – Reps)
2 minute AMRAP
2 front squat @ 95/65
2 burpees over the bar
1 minute rest
4 minute AMRAP
4 front squat @ 95/65
4 box jumps @ 24/20″
2 minute rest
8 minute AMRAP
8 front squat @ 95/65
8 toes to bar
Rx+ = 135/95 and 30/24″