Iron Grip CrossFit – CrossFit
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
-Greg Glassman-
https://www.youtube.com/watch?v=rtF51pQB6Wc
https://www.youtube.com/watch?v=-tF3hUsPZAI
Warm-up
Warm-up (No Measure)
10 Arm circles (F+B – Small, Medium, Large)
10 Ring fallouts
3 Plate Hops (1-2-3-1 plates, 3x, think double under bounce)
400 meter Run
10 Arm circles (F+B – Small, Medium, Large)
10 Ring fallouts
3 Plate Hops (1-2-3-1 plates, 3x, think double under bounce)
Metcon
Metcon (Time)
For time:
5-4-3-2-1
Strict muscle ups
50-40-30-20-10
Double unders