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.
https://www.youtube.com/watch?v=En1RBBzQZoA
Warm-up
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
Mobility
3-way hamstring w band
Couch stretch
Shoulder internal rotation
Shoulder external rotation
T-spine rotation
Metcon
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