Iron Grip CrossFit – CrossFit
Confront your weaknesses by controlling your strengths.
https://m.youtube.com/watch?v=o6QniJ9FaGA&feature=youtu.be
Warm-up
Warm-up (No Measure)
15 Handstand pushups
15 Pullups
30 Pistol squats
60 meter Bear crawl
Core: Metcon (Time)
For time:
15-10-5
Toes to bar
Hollow rocks
Situps
Metcon
3 Min: Metcon (AMRAP – Reps)
3 Minute AMRAP
20 Walballs @ 10/9’ w 20/14#
30 Ground to Overhead w plate @ 45/25
20 Burpee box jumps @ 24/20”
30 KB Sumo deadlift high pull w/ 53/35
100 meter overhead plate carry w/ 45/25
1 minute Rest
6 Min: Metcon (AMRAP – Reps)
6 Minute AMRAP
20 Walballs @ 10/9’ w 20/14#
30 Ground to Overhead w plate @ 45/25
20 Burpee box jumps @ 24/20”
30 KB Sumo deadlift high pull w/ 53/35
100 meter overhead plate carry w/ 45/25
2 minute Rest
Time: Metcon (Time)
For time:
20 Walballs @ 10/9’ w 20/14#
30 Ground to Overhead w plate @ 45/25
20 Burpee box jumps @ 24/20”
30 KB Sumo deadlift high pull w/ 53/35
100 meter overhead plate carry w/ 45/25