Iron Grip CrossFit – CrossFit
Once in a while it’s good to revisit the original article that started it all.
If you’ve never read this article, you should. If you have read it, you should read it again. You may find something you missed before.
Warm-up (No Measure)
Partner games –
30 second rounds for each game.
Teams of 2 have 5 minutes to complete each station. At 5 minutes, begin the next station. Early finish means resting before the next station.
Situp: Metcon (Time)
switch every 150 meter Row
KB Sw: Metcon (Time)
75 KB swings @ 53/35#
Switch every 300 meter Bike (0.3 Km)
WLBL: Metcon (Time)
50 Wallballs @ 10/9′ w 20/14#
Switch every 100 meter Shuttle sprint (10 m split)
Burp: Metcon (Time)
25 DB Burpee over box @ 24/20″ w 35/20’s
Switch every 75 Single unders