Iron Grip CrossFit, Iron Grip CrossFit – CrossFit
Opening and closing the hips while keeping the trunk stable is an essential human movement pattern. Doing so while under cardio respiratory stress and under load makes for some awesome fitness!
Warm-up
Warm-up (No Measure)
20 meters walking lunges
20 meters frankestein walk
10 Floor kips
10 meters inch hops
10 meter under the fence (5 left, 5 right)
Mobility
ankle/calf
Hamstring PNF w band
Couch stretch
Pigeon stretch
T-spine rotations
Shoulder ext/int rotation w PVC
Bretzel
Metcon
Metcon (2 Rounds for reps)
Alternating Tabata Intervals:
4 Rounds
Back squat @ 185/135
V-ups
Rest 5 minutes, then:
Alternating Tabata Intervals:
4 Rounds
Back squat @ 185/135
Situps