Iron Grip CrossFit – CrossFit
Rowing sprints and running sprints. These are pretty short bursts, so give them everything you’ve got each time. When you rest, get control of your breathing as quick as you can and try to maintain about a 1 to 3 work:rest ratio. This should allow you to hit each row/run as hard as you can while still maintaining high intensity across the entire workout.
https://www.youtube.com/watch?time_continue=10&v=41r3tSyWgZk
https://www.youtube.com/watch?time_continue=8&v=mQMkmIqmuBE
Warm-up
Warm-up (No Measure)
10 Pullups
10 Handstand pushups
10 GHD situps
10 Box jumps
10 calorie Row/Bike
30 second Hurdle stretch (each side)
30 second Butterfly stretch
Skill
Rowing sprint start
-3/4 – 1/2 – 3/4 – full – full
Running sprint start
Lean – Fall – Pull – Pump
Metcon
5 Rounds – each round for time:
250 meter Row
Rest as needed
5 Rounds – each round for time:
100 meter Run
Rest as needed
Mix the rows and runs in any order desired. Rest as needed between each effort. Enter your fastest and slowest time for the rows and the runs.
Fast: 250 meter Row (Time)
Max effort 250 meter row
Slow: 250 meter Row (Time)
Max effort 250 meter row
Fast: 100 meter Run (Time)
Max effort 100 meter Run
Slow: 100 meter Run (Time)
Max effort 100 meter Run