There and Back Again

Iron Grip CrossFit – CrossFit

Some movements we do a lot. Others, not so much. But don’t let the infrequent appearance of a particular movement diminish your estimation of its value.
https://www.youtube.com/watch?v=o6QniJ9FaGA
https://www.youtube.com/watch?v=Kt_Ct6NmK0E&feature=youtu.be

Warm-up

Warm-up (No Measure)

10 meter knee hugs

20 meter high knees

10 meter heel pulls

20 meter butt kickers

10 meter Frankenstein

5-10-15-20 meter shuttle sprints

40 meter bear crawl

Skill

Sumo Deadlift High Pull

– PVC

– Kettlebell

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

50 KB Sumo deadlift high pull @ 53/35

50 Situps

35 Walking Lunges

35 Burpees

20 KB swing @ 53/35

20 second L-sit

20 KB swing @ 53/35

35 Burpees

35 Walking lunges

50 Situps

50 KB Sumo deadlift high pull @ 53/35

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