Iron Grip CrossFit – CrossFit
This is meant to be 3 rounds of near sprinting effort. The toes to bar sets should be as close to unbroken as possible. If necessary, scale the reps so you never have to break a set more than once. Go hard on the run.
Metcon
Metcon (Time)
3 Rounds For Time:
20 Toes to bar
200 meter Run
Mobility
Partner
– Seated shoulder extension (w/ PVC)
– Lying prone shoulder flexion (w/ PVC)
– Straddle stretch (alternating)
Individual
– Child’s pose into upward dog
– Side lunge
– Seated forward bend