Lunge and swing? Ain’t no thing!

Iron Grip CrossFit – CrossFit

Better hip function, particularly better hip extension, leads to better running, jumping, throwing, punching…, almost everything. Today we work with single leg hip extension and explosive hip extension. Gonna be awesome!


(No Measure)

100 meter run

30 seconds pigeon stretch

20 reverse grip DB raises

30 seconds samson stretch

20 grasshoppers

30 second couch stretch

100 meter run


Plank vs. Planche


Metcon (AMRAP – Reps)

10 Minute AMRAP

10,20,30,40,… reps each of:

Walking lunges

Kettlebell swings @ 35/26#
Rx+ = 53/35#