So Many Complements

Iron Grip CrossFit – CrossFit

Are you considering entering a CrossFit competition? If so, just know that we, your Iron Grip coaches and community, are proud of your efforts no matter what the outcome may be, and we’re with you 100%. So while we wait for your competition date to arrive, enjoy a highlight reel from the 2016 CrossFit Games.


Warm-up (No Measure)

2 Rounds

20 meters Butt kickers

20 meters High knees

10 meters Inchworm w/ pushup

20 meters Crab walk

20 meters Bear crawl

10 meters Spiderman


3-way hamstring w band

Couch stretch

Shoulder internal rotation

Shoulder external rotation

T-spine rotation


Metcon (5 Rounds for time)

Each For Time – Rest as needed between:

30 Bench press @ 1/2 Bodyweight

10/8 calorie Row

25 Bench press @ 1/2 BW

15/11 calorie Row

20 Bench press @ 1/2 BW

20/14 calorie Row

15 Bench press @ 1/2 BW

25/17 calorie Row

10 Bench press @ 1/2 BW

30/20 calorie Row
Rx+ = 3/4 Bodyweight