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