Iron Grip CrossFit – CrossFit
The action is in the arms and shoulders. But the power is in the hips.
https://www.youtube.com/watch?v=X6-DMh-t4nQ
https://www.youtube.com/watch?v=LllKia42xmE
Warm-up
Warm-up (No Measure)
10-8-6-4-2
Wallballs
KB swings
Burpees
Skill
Push press
Avoiding the muted hip
Metcon
Metcon (Time)
For time:
12-9-6-3
Push press @ 80% 1RM
Begin every round with:
400 meter Bike
Choose 250 meter Row
One 200 meter Run
50 Double unders
Choose one monstructural element to do for the whole workout.
Rx+ = From the floor (no rack)