Running with no legs.

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.


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


The air squat

-points of performance


-Pose, Fall, Pull


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