Iron Grip CrossFit – CrossFit
Here’s a chance for everyone to practice one of the workouts from the upcoming competition at Green Valley CrossFit next week.
https://m.youtube.com/watch?v=3eGgWEr-Vv8
Warm-up
Partner games:
– Handshake wrestling
– Push hands
– Snatch!
Metcon
Rx: Metcon (Time)
With a partner – for time:
50 wallballs @ 10/9’ w 20/14#
40 pullups
30 box jump overs @ 24/20”
20 tos to bar
1,000 meter run
20 toes to bar
30 box jump overs
40 pullups
50 wallballs
Scale: Metcon (Time)
With a partner – for time:
50 Goblet squats @ 35/26
40 KB swings @ 35/26
30 Box overs (step over allowed)
20 Hanging knee raises
1,000 meter Run
20 Hanging knee raises
30 Box overs
40 KB swings
50 Goblet squats