Iron Grip CrossFit – CrossFit
Just what is possible on the Assault Bike in 1 minute?
https://www.youtube.com/watch?time_continue=7&v=mUNNJFF8n-E
Warm-up
See your coach
Metcon
Choose any 3 of the 6 available challenges to complete in any order. Each is a 5 minute AMRAP with a 5 minute rest/transition period between. All told this will be a 25 minute workout.
Lunge: Metcon (AMRAP – Reps)
5 Minute AMRAP
Front rack walking lunges w/ 3/4 bodyweight
Rx+ = full bodyweight
Pull: Metcon (AMRAP – Reps)
5 Minute AMRAP
Pullups
Rx+ = Chest to bar
HSPU: Metcon (AMRAP – Reps)
5 Minute AMRAP
Handstand pushups
Rx+ = 2018 Open standard
Bike: Metcon (AMRAP – Reps)
5 Minute AMRAP
Max calorie Bike
GHD: Metcon (AMRAP – Reps)
5 Minute AMRAP
GHD situps
Rope: Metcon (AMRAP – Reps)
5 Minute AMRAP
Rope climbs @ 15′