Iron Grip CrossFit – CrossFit
Today’s key word is pacing. 40 air squats is an easy number to breathe with and keep a steady pace, so make quick work of the situps and bike/row/run and get right back on those air squats to breathe. This workout shouldn’t take more than 15-18 minutes, so if you know you won’t complete in under that time, consider scaling the rounds, or the amount of reps for each movement.
Weightlifting
Back Squat (5-5-5)
Option 1: Increase load each set for a new 5-rep max attempt.
Option 2: Use the same load for each set.
Metcon
Metcon (Time)
4 Rounds For Time:
40 Air Squats
30 Situps
(Choose one)
15/10 calorie Bike
15/10 calorie Row
200 meter Run