Hokey Pokey

Iron Grip CrossFit – CrossFit

The back squats are a chance to practice good control, and challenge the weight a little. Move well, and increase weight each set if desired. Moving to a heavy 5, not a 5-rep max. For the metcon, with only one movement requiring the arms, a good goal would be to try and go unbroken. Because you get to rest the shoulders, pick a pace on the situps and squats that makes it easy to go unbroken. It’s a heavy kettlebell, but use momentum and use those rockin’ hips. The kettlebell should be heavy, not impossible, so scale accordingly.

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Back Squat (5-5-5)


Metcon (AMRAP – Rounds and Reps)


15 Kettlebell Swings (70/53)

30 AbMat Sit-ups

45 Air Squats

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