Iron Grip CrossFit – CrossFit
We have done this workout before on 12/07/15. If you were with us then, check the whiteboard for that day and let’s see if we can improve on some of those performances.
And here’s a quick video addressing the toes to bar movement.
http://gymnasticswod.com/content/kipping-toes-bar-progression-pt1
http://gymnasticswod.com/content/kipping-toes-bar-progression-pt2
Warm-up
Warm-up (No Measure)
3 Rounds
10 Dummbbell planche raises
10 Shoot throughs
10 Floor kips
Metcon
Metcon (7 Rounds for time)
50m Sprint
7 Rounds
Walk back
Metcon
Metcon (Time)
For time:
15-12-9-6-3
Bench press @ 135/95
Toes to bar
Rx+ = 155/105#