Iron Grip CrossFit – CrossFit
“Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice”.
-Mark Rippetoe-
Warm-up
Warm-up (No Measure)
3 Rounds
10 KB swings
10 KB snatch (5 each arm)
10 KB thrusters (5 each arm)
15 second seated straddle stretch
15 second cobra stretch
Metcon
Metcon (Time)
For time:
30 box jumps @ 24/20′
60 Situps
30 Handstand pushups
60 Walking lunges
30 Burpees
60 V-ups
30 Pullups
60 Squats
Follow every element with a run, row or double unders.
250 meter row,
200 meter run,
50 Double unders.
Choose which one of the three you will do and proceed through the workout. Switching is not allowed!