Hold it partner

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.


Warm-up (No Measure)

Dodge Ball(oon)


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.

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