Iron Grip CrossFit – CrossFit
Coach Greg Glassman makes some very good points in these videos.
https://journal.crossfit.com/article/this-is-your-lifeboat-4
https://journal.crossfit.com/article/greg-nursing-home-2
Warm-up
A: Warm-up (No Measure)
Pizza Delivery
B: Warm-up (No Measure)
20 meter Sled power test
Metcon
Teams of 3 complete:
A: Metcon (AMRAP – Reps)
7 Minute AMRAP
125 meter Row
Burpees
Stone to shoulder
2 Minute Rest
B: Metcon (AMRAP – Reps)
7 Minute AMRAP
400 meter Bike
Rope climb @ 15′
Wallballs @ 10/9′ w/ 20/14#
2 Minute Rest
C: Metcon (AMRAP – Reps)
7 Minute AMRAP
10 Shuttle sprints @ 10 meters
Box jumps @ 24/20″
KB swings @ 53/35
Team mates rotate exercises as each person finishes the Row, Bike or Run