Heavy. Heavier. Heaviest.

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%

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