Iron Grip CrossFit – CrossFit
The burpee. Oh, the dreaded burpee. It’s the one movement, perhaps more than any other, that makes us want to turn our minds off and just will our bodies to go through the motions so we can get the burpees over with and move on to the next thing. Well as it turns out, there’s more to the burpee than many realize…
https://www.youtube.com/watch?v=5EhR1xhexQs
https://www.mobilitywod.com/propreview/the-one-pattern-part-3-the-burpee-community-mwod-video/
Warm-up
Warm-up (No Measure)
3 Rounds
5 Pullups
10 Pushups
15 Situps
20 Squats
Skill
Burpee skill transfer
Metcon
A: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
8 Dumbbell snatches (alternating) @ 35/20
8 Burpees
16 Hollow rocks
Rx+ = 50/35#
Immediately following the AMRAP perform…
B: Metcon (Time)
Your choice for time:
1,000 meter Row
1600 meter Bike
800 meter Run
200 Double unders