Iron Grip CrossFit – CrossFit
Nutrition info can often be hard to swallow (see what I did there?) But here is a video series that offers some simple explanations and suggestions.
http://library.crossfit.com/free/video/CFJ_AF_ECNutrition_01_ipod.mov
Warm-up
Warm-up (No Measure)
2 Rounds
20 meter bear crawl
(10 forward, 10 backward)
10 meter MB duck walk
10 Dive bomber pushups
10 Wallballs
Skill
Rope climb
2 ascents with the most difficult variation you can manage
Metcon
Metcon (AMRAP – Reps)
4 Rounds
1 Minute Stations
Squat cleans @ 135/95
Ring dips
Row (calories)
Rest
Move to each station as quickly as possible for the best score