Iron Grip CrossFit – CrossFit

It’s time to revisit this workout and see what results from 8 weeks of the Paleo diet. Compare to 1/9/2017. Also, for those of you now finishing the paleo challenge, have care how quickly and drastically you add certain foods back into your diet. Now that your body is used to all this clean eating, it may not take too kindly to being overwhelmed with sudden high doses of grains, sugar, dairy, or other processed food goods. Food for thought.


Warm-up (No Measure)

3 rounds

5 pullups

10 pushups

15 Situps

20 Squats

25 Jumping jacks


Hollow body progressions

1. Hollow tuck

2. Hollow w/ one leg extended

3. Hollow w/ hands at sides

4. Hollow w/ arms extended overhead


Casey (AMRAP – Reps)


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#

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