Iron Grip CrossFit – CrossFit
There is a hierarchy to developing fitness. It looks like a pyramid. At the base of the pyramid is nutrition. Everything else is built upon that base. That’s how important nutrition is to your fitness and health.
https://www.youtube.com/watch?v=WcL86Lv_jsQ
Warm-up
Warm-up (No Measure)
Dodge Ball(oon)
Metcon
Teams of 2
Rest 5 minutes between metcon A and B.
A: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
6 Pullups
12 KB swings @ 53/35
6 Pushups
12 KB situps @ 53/35
A: Reps – perform as many reps as possible.
B: Hold – hold a wall sit as long as possible.
Switch places every time the wall sit fails.
B: Metcon (Calories)
10 Minute AMRAP
calorie Row
A: Row – as many calories as possible
B: Hold –
up to 20 cal: hold 45/25 plate overhead
up to 40 cal: hold 50/35 dumbbells at your side
up to 60 cal: hold hollow position
up to 80 cal: hold arch position
up to 100 cal: hold 70/40 stone in bear hug
Repeat if necessary. Switch places each time a hold fails.