Iron Grip CrossFit – CrossFit
Let’s try the hopper model of fitness today!
https://www.youtube.com/watch?v=SQDGGbpLRR8
Warm-up
Warm-up (No Measure)
Squat Potatoe
Metcon
Teams of 2 will choose (blindly) 5 numbered balls that will designate which of the 10 AMRAPs they will perform. It’s a fitness lottery! Which workout will you get!? Each one is a 3 minute AMRAP with 1 minute of rest between.
1: Metcon (AMRAP – Reps)
12 Wallballs @ 10/9′ w 20/14#
Max pullups
One person does max pullups while their partner does 12 wallballs. They switch every time the set of wallballs is completed. This is the same model for all the following AMRAPs.
2: Metcon (AMRAP – Reps)
10 calorie Bike
Max pushups
3: Metcon (AMRAP – Reps)
10 calorie Row
Max DB push press w/ 35/20’s
4: Metcon (AMRAP – Reps)
60 meter Sled push @ 135#
Max Tire flips
5: Metcon (AMRAP – Reps)
10 second L-sit
Max deadlift @ 185/125#
6: Metcon (AMRAP – Reps)
10 Clean + Jerk @ 95/65
Max toes to bar
7: Metcon (AMRAP – Reps)
20 meter Bear crawl
Max box jumps
8: Metcon (AMRAP – Reps)
15 Situps
Max KB swing @ 53/35
9: Metcon (AMRAP – Reps)
10 Burpees
Max Double unders
10: Metcon (AMRAP – Reps)
4 Shuttle sprints @ 75′
Max V-ups