Iron Grip CrossFit – CrossFit
Squatting and running are natural human movements. But that doesn’t mean we can’t practice to make ourselves better at doing them.
http://media.crossfit.com/cf-video/CrossFit_WOD110910_AF_ParadisoTabataMile.mov
https://www.youtube.com/watch?v=C_VtOYc6j5c
https://www.youtube.com/watch?v=tndo5aXORDc
Warm-up
A: Warm-up (No Measure)
10 meter knee hugs
10 meter Heel pulls
20 meter High knees
20 meter Butt kickers
10 meter Samson walk
10 Under the fence reps
20 meter High knees
20 meter Butt kickers
Skill
The air squat
-points of performance
Running
-Pose, Fall, Pull
Metcon
Squat: Metcon (AMRAP – Reps)
Tabata “Bottom-to-Bottom” squats
8 Rounds – 20 seconds work, 10 seconds rest.
Each rep starts and finishes in the bottom position.
The 10 second rest period is held in the bottom position.
Score is the lowest number of reps completed in any round.
Upon rising from the last 10 second rest, the clock will immediately start for:
Run: Metcon (Time)
1 Mile run for time