Iron Grip CrossFit – CrossFit
How’s your shoulder mobility? It should be really good. If it’s not, then it’s limiting your performance. On everything. What are you going to do about it?
https://www.youtube.com/watch?v=pVQB_6ESezU
https://www.youtube.com/watch?v=GSBuxSTK0Rs
Warm-up
A: “Flight Simulator” (No Measure)
10 minute time cap
5 Unbroken double unders
10 Unbroken double unders
15 Unbroken double unders
20 Unbroken double unders
25 Unbroken double unders
30 Unbroken double unders
35 Unbroken double unders
40 Unbroken double unders
45 Unbroken double unders
50 Unbroken double unders
45 Unbroken double unders
40 Unbroken double unders
35 Unbroken double unders
30 Unbroken double unders
25 Unbroken double unders
20 Unbroken double unders
15 Unbroken double under
10 Unbroken double unders
5 Unbroken double unders
B: Warm-up (No Measure)
Bench press
10 reps w/ barbell
7 reps @ 55%
5 reps @ 60%
3 reps @ 70%
1 rep @ 75%
Weightlifting
Bench Press (5-1-3-1-5-1-3-1)
5’s @ 80%
3’s @ 85%
1’s @ 95%