Heavy lunges. Because you never know when you’ll need’em.

Iron Grip CrossFit – CrossFit

Here are two articles about strength on the rings. We’re fans of the rings, because they allow us to develop certain upper body capacities that simply can’t be duplicated with any other apparatus. And those capacities tend to translate rather well into the other skills we so enjoy having, like handstands, the snatch and jerks.


Warm-up (No Measure)

3 Rounds

10 Pistols (5 each leg)

10 KB swings

50 meter sprint


Metcon (Time)

6 Rounds For Time:

10 second Ring support

10 second Hollow hold


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Walking lunges (front rack) @ 135/95

12 Pullups

24 Double unders
Rx+ =


Chest to bar pullups

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