Iron Grip CrossFit – CrossFit
No matter what, don’t give up until the buzzer beats you.
Warm-up
Warm-up (No Measure)
5m Duck walk
10 Pullups
5m Duck walk
10 Pushups
5m Duck walk
15 Situps
5m Duck walk
20 Air squats
20m Power skips
30 second pidgeon stretch (each side)
Metcon
Metcon (AMRAP – Reps)
Every 3 Minutes for as long as possible:
0:00 – 3:00 minutes
2 Rounds
6 Front rack DB walking lunges w/ 35/20’s
4 Handstand pushups
3:00 – 6:00 minutes
2 Rounds
8 Front rack DB walking lunges
6 Handstand pushups
6:00 – 9:00 minutes
2 Rounds
10 Front rack DB walking lunges
8 Handstand pushups
9:00 – 12:00 minutes
2 Rounds
12 Front rack DB walking lunges
10 Handstand pushups
continue the pattern until time expires before completing the required reps.
Must wait for each 3 minute window to expire before beginning the next one.
Rx+= 50/35’s