Iron Grip CrossFit – CrossFit
That’s right, those lunges and sit-ups don’t count for NOTHIN’! You just get hot buns and abs of steel for FUN! What that does mean is to go a little conservative on those movements to allow a sprint on the row at the end. Besides that, 5 minutes of rest? Heck yeah! Happy Wednesday!
Metcon
Fitness
F: Metcon (3 Rounds for reps)
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Dumbbell Walking Lunge (35/20)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row
Your score is the sum total of the 3 max calorie rows
Open & Performance
OP: Metcon (3 Rounds for reps)
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row
Your score is the sum total of the 3 max calorie rows