Iron Grip CrossFit – CrossFit
Front squats are where it’s at for functionality and strength.
https://www.youtube.com/watch?v=0z_uKXkm_YA
Warm-up
Warm-up (No Measure)
3 Rounds
8 step bear box
3 Front squats
20 High knees
Increase weight for each set of front squats.
Stretches:
Rd 1: Straddle
Rd 2: Couch
Rd 3: partner front rack elbow lift
Metcon
Metcon (7 Rounds for time)
EMOM: 21 Minutes
1: 3 Front squat @ 80% 1RM
2: 7 Handstand pushups
3: 100 meter run
Note the time for each 100 meter run.