Iron Grip CrossFit – CrossFit
Food for thought this weekend…
Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter.”
– Greg Glassman –
Warm-up
(No Measure)
Indian run with Medicine ball
Metcon
1: Metcon (Time)
For time:
12-10-8-6 each partner
KB clean & jerk
12-16-20-24 each partner
Double unders
Men – 18-26-35-53’s
Wom – 13-18-26-35’s
2: Metcon (Time)
For time:
10 Shoulder to Overhead in each quadrant
Men – 75-95-115-135
Wom – 55-75-95-105
Barbell CANNOT touch the floor
3: Metcon (Distance)
For distance:
A: 1-10 damper – 5 strokes each
B: 1-10 damper – 5 strokes each
A: 10-1 damper – 5 strokes each
B: 10-1 damper – 5 strokes each