Iron Grip CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
40 second stations
Walballs
Bear crawl
Crab walk
Jumping jacks
Straddle stretch
Skill
Kettlebell swing styles
—Russian
—American
—Arc
—Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
12 KB swings
9 Goblet squats
6 Goblet lunges
Use 53/35 KB
Rx+ = 70/44
CORE: Metcon (AMRAP – Reps)
7 minute AMRAP
L-sit hold
Every break do 10 toes to bar