Iron Grip CrossFit – CrossFit
Here is an interesting article from the CrossFit Journal.
http://library.crossfit.com/free/pdf/22_04_What_About_Cardio.pdf
Warm-up
Warm-up (No Measure)
2 Rounds
14 KB swings
12 Walking lunges
10 Pushups
8 MB snatches
Skill
3 Rounds:
Partner planche rocks (parallettes)
10 Reps – hold last rep for 10 seconds
Metcon
Metcon (Time)
3 RFT
20 Pullups
15 Overhead squat @ 95/65
-THEN-
600 meter Bike
500 meter Row
400 meter Run
100 Double unders
Choose one monostructural element to use for the WOD.
Rx+ =
chest to bar pullups
135/95 OH squat