Core to Extremity

Iron Grip CrossFit – CrossFit

The CrossFit “Exercises and Demos” web page is a fantastic resource. You’ll find demos of almost all the movements we do in CrossFit.
https://www.crossfit.com/exercisedemos/

Warm-up

Warm-up (No Measure)

400 meter Bike (0.4 km)

Choose 250 meter Row

One 200 meter Run

50 Double unders

15 Wallballs

10 Parallette shoot throughs

5 Pullups

Skill

Turkish Get Up Ladder

Metcon

Metcon (Time)

For time:

30 Back squats @ 105/75

60 Situps

20 Front squats @ 105/75

40 V-ups

10 Overhead squats @ 105/75

20 Toes to bar
Rx+ = 115/85

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