Iron Grip CrossFit – CrossFit
First, we go heavy. Get them legs nice and WARM, then we burn ’em down! Good news is, 9 minutes SHOULD go pretty fast. Biggest thing to remember is to push the jumprope and kettlebell, and find a sustainable pace on the air squats. Air squats have a nasty tendancy to trick us into pushing too hard too soon, thereby flushing our legs with fatigue to the point where we have to slow down. Better to find a pace to stick with than to establish one you fall off. So nice and easy, let’s get to wok!!
Weightlifting
Back Squat (3 Sets of 5)
Metcon
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
55 Single Unders
25 Air Squats
15 Kettlebell Swings (35/26)
Open & Performance
OP: Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)