Iron Grip CrossFit – CrossFit
Ring row
https://www.youtube.com/watch?v=xhlReCpAE9k
Pushup
https://www.youtube.com/watch?time_continue=2&v=_l3ySVKYVJ8
Warm-up
See your coach
Skill
Ring row
Points of performance
-Arms and legs extended (start and finish)
-Body remains rigid throughout
-Pull chest to rings
-Keep shoulders pulled back together
Metcon
Metcon (4 Rounds for reps)
4 Rounds (2 each)
3 Minute AMRAP
5 Deadlift @ 225/155
7 Pushups
Rest 1 minute
3 Minute AMRAP
5 Ring rows
7 Wallballs @ 10/9′ w 20/14#
Rest 1 minute
Perform the first AMRAP, rest 1 minute, then perform the second AMRAP, rest 1 minute, then do the first again, followed by 1 minute rest, and finally the second AMRAP.
Rx ring row =
https://www.youtube.com/watch?v=xhlReCpAE9k
Rx Pushup =
https://www.youtube.com/watch?time_continue=2&v=_l3ySVKYVJ8