Iron Grip CrossFit – CrossFit
Once in a while it’s good to revisit the original article that started it all.
https://library.crossfit.com/free/pdf/CFJ-trial.pdf
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
Warm-up (No Measure)
Partner games –
“Handshake wrestling”
“Ghost presses”
“Snatch!”
30 second rounds for each game.
Metcon
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)
For time:
100 Situps
switch every 150 meter Row
KB Sw: Metcon (Time)
For time:
75 KB swings @ 53/35#
Switch every 300 meter Bike (0.3 Km)
WLBL: Metcon (Time)
For time:
50 Wallballs @ 10/9′ w 20/14#
Switch every 100 meter Shuttle sprint (10 m split)
Burp: Metcon (Time)
For time:
25 DB Burpee over box @ 24/20″ w 35/20’s
Switch every 75 Single unders