Iron Grip CrossFit – CrossFit
More about the shoulders, and pullups. It turns out there’s a good reason for us telling athletes to wrap their thumb around the bar for pullups…
Mobility WOD – Hook grip part 1
https://www.youtube.com/watch?v=WYogzb2DHHk
Mobility WOD – Hook grip part 2
https://www.youtube.com/watch?v=wE3uyUlQoP0
Warm-up
Warm-up (No Measure)
400 meter Bike (0.4 km)
Choose 250 meter Row
One 200 meter Run
50 Double unders
15 Wallballs
10 Parallette shoot throughs
5 Pullups
Skill
Medicine ball snatch
– Points of performance
– Scaling (MB clean)
Metcon
A: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
7 Pullups
7 MB snatch @ 20/14
7 Hollow rocks
Rx+ =
Chest to bar pullups
24/16# Med ball
Immediately follow with…
B: Metcon (Time)
For time:
1 mile Bike
1,000 meter Row
800 meter Run
200 Double unders
Choose one. Clock restarts at the end of the 10 minute AMRAP