Iron Grip CrossFit – CrossFit
Want to rest more? Go faster. Want to go faster? Don’t let go of the bar.
https://m.youtube.com/watch?feature=youtu.be&v=q11UwY5gd0A
Warm-up
Warm-up (No Measure)
3 Rounds
5 Handstand pushups
5 Pullups
10 Pistol squats
20 meter Bear crawl
Metcon
Metcon (5 Rounds for time)
5 Rounds – each for time:
Every 3 minutes peform:
7 Deadlift
5 Hang cleans
3 Jerks
1 Clean & jerk
Use 50% of 1RM clean & jerk
Rx+ = 55% 1RM
Core: Metcon (Time)
For time:
10-8-6-4-2 reps each
Toes to bar
Hollow rocks
Situps
Rx+ = GHD situps