Iron Grip CrossFit – CrossFit
We’ve done a lot of core work these last few weeks. Was it worth it?
Warm-up
Warm-up (No Measure)
“Thunderstruck”
Single arm DB clean & jerk
Alternating
Mobility
— Foam roller + KB back stretch
— 3 position pidgeon (knee, calf, foot)
— Contract/relax hamstring w/ band
— Couch stretch
— Ankle/calf stretch w/ post
Metcon
Metcon (Time)
For time:
100 meter Run
20 Toes to bar
200 meter Run
40 V-ups
400 meter Run
60 Situps
Bike – 200-400-800meter
Row – 125-250-500
Ski – 125-250-500
Run – 100-200-400
D.U. – 25-50-100 reps
Choose one modality for the workout