Iron Grip CrossFit – CrossFit
One week down. 51 to go. It’s gonna be a great year!
https://www.youtube.com/watch?v=FyE_KcGg6so
Warm-up
A: Warm-up (No Measure)
Tic-Tac-Toe
Round 1: Visible
Round 2: Invisible
B: Warm-up (No Measure)
Lava Floor
MM: 25-25-25# plates
FF: 15-15-15# plates
MF: 15-25-15# plates
Metcon
Teams of 2. One partner completes required reps for task A while other partner completes as many reps as possible of task B. Switch positions each time task A is completed.
A: Metcon (AMRAP – Reps)
4 minute AMRAP
A: Ladder sprints – 25-50-75 ft.
B: Stone to shoulder
1 minute Rest
B: Metcon (AMRAP – Reps)
4 minute AMRAP
12/8 calorie Row
V-ups
1 minute Rest
C: Metcon (AMRAP – Reps)
4 minute AMRAP
6 Muscle ups
KB snatches (alternating arms)
1 minute Rest