Iron Grip CrossFit – CrossFit
This one is an Iron Grip original benchmark. For those who have done it before you can compare results with the workout on 7/19/16.
We’ll be using this as a benchmark for our paleo challenge as well. Look for it 8 weeks from now.
Warm-up
Warm-up (No Measure)
3 Rounds
5 Pullups
10 Pushups
15 Situps
20 Squats
25 Jumping jacks
Skill
Hollow body progressions
1. Hollow tuck
2. Hollow w/ one leg extended
3. Hollow w/ hands at sides
4. Hollow w/ arms extended overhead
https://www.youtube.com/watch?v=YC3HEs5MvDY
Metcon
Casey (AMRAP – Reps)
7 AMRAP
10 Burpees
30 Wallballs @ 10/9′ w 20/14#
10 Burpees
20 Kettlebell Swings @ 53/35#
10 Burpees
10 Box Jumps @ 24/20″
10 Burpees
Max Clean and Jerk @ 135/95#
Rx+ =
24/16#
70/53#
30/24″
185/125#
Scaled = “Half Casey” (half reps for all elements)