Quick and Dirty

Iron Grip CrossFit – CrossFit

Ring row
https://www.youtube.com/watch?v=xhlReCpAE9k
Pushup
https://www.youtube.com/watch?time_continue=2&v=_l3ySVKYVJ8

View Public Whiteboard

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