Iron Grip CrossFit – CrossFit
When UFC hall of famer BJ Penn asked Greg Gassman for a workout that could help him prepare for the physiological stresses he might face in the cage, he got more than he bargained for. When the workout was finished, Coach asked BJ if how he was feeling was anything like a fight in the cage. While still gasping for breath on his back, BJ replied that it felt like a “fight gone bad.”
https://www.youtube.com/watch?v=W-KEAQHV2z8
Warm-up
Warm-up (No Measure)
2 Rounds
5 Pullups
10 Pushups
15 Situps
20 Squats
25 Jumping jacks
Gymnastics
L-Sit
4 Rounds
15 second hold every minute on the minute.
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest