Iron Grip CrossFit – CrossFit
You might feel this workout in a lot of other places, but the midline (your trunk) is where the real action is at for these movements today.
https://www.youtube.com/watch?v=nd8D_sCXq9U
https://www.youtube.com/watch?v=uN642Z99TbA
Warm-up
Warm-up (No Measure)
2 Rounds – 20:10
Box jump
V-ups
Bear crawl
KB swing
Rd 1: Straddle stretch
Rd 2: Cobra/Child’s pose
Skill
Parallette drills – Teams of 3 rotating through one parallette set
A:
9-7-5-3-reps then one 10 second hold
Partner planche forward+back
B:
5 Rounds each person – one works at a time
5 Shoot throughs
5 second L-sit
C: Everyone on floor
Hollow/Arch rolls
20 Reps
Left+back =1
Right+back =2
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
7 Deadlift @ 255/175#
5 Toes to bar
1 Wall climb
Rx+ = 275/185