Iron Grip CrossFit – CrossFit
If you complete this workout, you will have done 20 rounds of “Cindy,” or “Murph” without the running. Have fun!
https://www.youtube.com/watch?v=gzXbfVn7BeU
Warm-up
Warm-up (No Measure)
“Rowling”
5 Rounds – row exactly 100 meters
Penalty:
1 meter = 1 Wallball
2 meter = 3 wallballs
3 meter = 5 wallballs
4 meter = 7 wallballs
5+ meter = 9 wallballs
Skill
-Kipping
-Scaling pushups
-Air squat points of performance
Metcon
Cindy XXX (AMRAP – Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Metcon (AMRAP – Reps)
Mary XXX
20 Minute AMRAP
6 Handstand pushups
12 One-legged squats
18 Pullups
8 Handstand pushups
16 One-legged squats
24 Pullups
10 Handstand pushups
20 One-legged squats
30 Pullups
12 Handstand pushups
24 One-legged squats
36 Pullups
14 Handstand pushups
28 One-legged squats
42 Pullups