Iron Grip CrossFit – CrossFit
Training differemt monosructural elements is one of the best methods we have for developing greater aerobic capacity. i.e. this one’s gonna be a toughy…
https://m.youtube.com/watch?feature=youtu.be&v=vxR3xzqqAE4
Warm-up
Warm-up (No Measure)
2 Rounds
200 meter Run
10 Wallballs
5 Toes to bar
-THEN-
2 minutes: jump rope practice
Metcon
Choose 3 of the 4 available elements.
Perform 2 time trials of each of those 3 elements.
Record the slower time.
Rest as needed between efforts.
Go in any order.
500m Row (Time)
Max Effort 500m Row
Bike: Metcon (Time)
Max effort
1,000 meter Bike
400m Run (Time)
Max Effort 400m Run
2 Minute Double Unders (AMRAP – Reps)
Max double unders in 2 minutes
Scale = max single unders