Iron Grip CrossFit – CrossFit
Sprinting doesn’t just apply to running…
https://www.youtube.com/watch?v=vxR3xzqqAE4
https://www.youtube.com/watch?v=EVW8plmgE9A
Warm-up
Warm-up (No Measure)
5 (Minute) Card Draw
Spade = KB swings
Diamond = V-ups
Club = DB clean
Heart = Barbell thrusters
Joker = 10 Burpees
2-10 reps for numbered cards
11 reps for face cards
Metcon
Run: Metcon (3 Rounds for time)
3 Rounds:
400 meter Run for time
Rest as needed
Row: Metcon (3 Rounds for time)
3 Rounds:
500 meter Row for time
Rest as needed
Perform each run and row in any order desired.