Iron Grip CrossFit – CrossFit
Tire flipping is a terrific exercise in strength, speed, coordination, balance and calm under pressure. It’s also just a lot of fun! Watch your toes!)
https://www.youtube.com/watch?v=YcK40PKyHZ4
Warm-up
“Flight Simulator” (No Measure)
10 minute time cap
5 Unbroken double unders
10 Unbroken double unders
15 Unbroken double unders
20 Unbroken double unders
25 Unbroken double unders
30 Unbroken double unders
35 Unbroken double unders
40 Unbroken double unders
45 Unbroken double unders
50 Unbroken double unders
45 Unbroken double unders
40 Unbroken double unders
35 Unbroken double unders
30 Unbroken double unders
25 Unbroken double unders
20 Unbroken double unders
15 Unbroken double under
10 Unbroken double unders
5 Unbroken double unders
Skill
Tire Flips
Metcon
Metcon (Time)
5 Rounds For Time:
15 Wallballs @ 10/9′ w 20/14#
3 Clean & Jerk @ 165/115#
5 Muscle ups
Rx+ =
24/16# Wallball
185/125# C&J