Iron Grip CrossFit – CrossFit
What will you choose? Will you embrace your strengths? Will you tackle your weaknesses? WIll you flip a coin? There’s a reasonable explanation for each of those choices when faced with a decision between which workout to do. Whatever choice you make, make the best of it.
http://media.crossfit.com/cf-video/CrossFit_WOD120116_CFMC.mov
http://media.crossfit.com/cf-video/WOD110313_BenSmith_WallBallPullUp.mov
Warm-up
Warm-up (No Measure)
5 Inverted burpees
200 meter Run
250 meter Row
5 Inverted burpees
100 meter Run
125 meter Row
5 Inverted burpees
https://www.youtube.com/watch?v=mHjude_kmDE
Skill
Kipping from the shoulder with targets
https://www.youtube.com/watch?v=TP-C_Ko6rxI
Wallballs
Points of performance
Efficiency tips
Metcon
Choose one of two different workouts!
Pull: Metcon (Time)
7 Rounds For Time:
10 Wallballs @ 10/9′ w 20/14#
10 Pullups
Rx+ = 24/16#
http://media.crossfit.com/cf-video/WOD110313_BenSmith_WallBallPullUp.mov
T2B: Metcon (Time)
5 Rounds For Time:
12 Wallballs @ 10/9′ w 20/14#
12 Toes to bar
Rx+ = 24/16#
http://media.crossfit.com/cf-video/CrossFit_WOD120116_CFMC.mov