Iron Grip CrossFit – Warm-up
Warm-up
Warm-up (No Measure)
1 min Stations for 2 rounds
**Station 1:** Row
**Station 2:** Active Spidermans
**Station 3:** Banded Good Mornings
**Station 4:** Slow Burpess
**Station 5:** Child’s Pose
Warm-up (No Measure)
ROW
* Because you’ll be strapped in and seated, the rower will be the longest transition of all the movements
* For this reason, it pays off to hold on for slightly longer efforts
* But as these team workouts typically go, we want to switch out athletes before movement starts to slow down
* For this station, you can switch out based on time or calories
* If each athlete rows for 40 seconds, you’ll get 2 turns a piece during the 4-minute window
* You can also switch every 10-15 calories, which is usually a good range before speed starts to slow
LATERAL BARBELL BURPEES & DEADLIFTS
* The burpees and deadlifts are a much faster transition than the rower, which means you can switch out more frequently here
* While you *could* hold on for longer bouts of work, shorter burst may be better in the long run
* Consider the following ranges for each movement:
* **Lateral Barbell Burpees:** Switch Every 3-5 Reps
* **Deadlifts:** Switch Every 5-7 Reps