Iron Grip CrossFit – CrossFit
“Constantly varied high intensity functional movement leveraged with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar increases work capacity across broad time and modal domains.”
-Greg Glassman-
It really is so simple. But simple does not equate to easy.
https://journal.crossfit.com/article/cfj-greg-glassman-off-the-carbs-off-the-couch
Warm-up
Warm-up (No Measure)
5 (minute) Card Draw
Heart = Situps
Club = Squats
Diamond = Pushups
Spade = Jumping jacks
Joker = 100 meter Run
Metcon
Teams of 2 complete:
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
15 Wallballs @ 10/9′ w 20/14#
12 Burpees over the barbell
9 Toes to bar
6 Pullups
3 Clean and Jerk @ 155/105#
Team mates alternate completing every exercise.
i.e. If you do wallballs, your team mate does burpees and you do toes to bar and so on.