Iron Grip CrossFit – CrossFit
We’re on opposite ends of the weightlifting spectrum for this one.
WOD demo
http://media.crossfit.com/cf-video/CrossFit_WOD120919_DL_OHS2_SD.mov
Another WOD demo
http://media.crossfit.com/cf-video/CrossFit_WoD101024_SpealOHSDeads.mov
Warm-up
Warm-up (No Measure)
10 Pullups
10 Handstand pushups
10 GHD situps
10 Box jumps
10 calorie Row/Bike
30 second Seated toe reach
30 second Pretzel (each side)
Skill
Developing the Overhead squat
Skill
L-sit: Metcon (AMRAP – Rounds)
Max rounds for 5 Minutes:
Accumulate 10 second L-sit every 30 seconds
Complete as many rounds as possible up to 10 rounds.
Metcon
Metcon (Time)
For time:
21-15-9 reps each of:
Deadlift @ 225/155
Overhead squat @ 95/65