Iron Grip CrossFit – CrossFit
Same thing, folks! Today’s about you, your weaknesses, the things that intimidate you, and the things you want to conquer. Twenty minutes of improving your fitness and working on yourself. Let’s get it!
Open – Performance – Fitness
GOAT Day (AMRAP – Reps)
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Practice Example 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Example 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Example 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Example 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Example 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees