Iron Grip CrossFit – CrossFit
There’s something about sprinting through a set of exercises, resting and then repeating the effort again.
https://www.youtube.com/watch?v=bNlf8ZfwhyE
Warm-up
Warm-up (No Measure)
50 meter Bear crawl
10 meter Burpee broad jump
20 meter Samson walk
15 KB swings
15 Wallballs
15 Ring rows
Skill
Rope climbing progressions
Metcon
Metcon (3 Rounds for time)
3 Rounds – each for time
400 meter Bike
10 Clean & jerk @ 3/4 bodyweight
1 Rope climb @ 15′
400 meter Bike
Rest as needed between efforts