Climbing, jumping, chasing

Iron Grip CrossFit – CrossFit

So you want to be able to do pull-ups, eh? Do you have ring rows? Do you have ring pullups from the floor? How long can you hang from the bar? Can you hang with one arm? Are you doing negative pullups? Have you been trying to do a little work on them every day?
Pullups simply will not come to those who do not work for them. And they will not get better for those who stop working on them. This is true for most everything we do in CrossFit.


Warm-up (No Measure)

2 Rounds

15 meter Bear crawl

12 KB swings

15 meter Crab walk

12 Situps

15 meter High knees

12 Jump lunges


Pullup progressions:

Ring row

Ring pullups from floor

Kid’s bar pullups



Metcon (Time)

5 Rounds For Time:

12 Pullups

12 Box jumps @ 24/20″

200 meter Run

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