Iron Grip CrossFit – CrossFit
Watch out for the muted hip and/or leaning forward on the dip.
https://m.youtube.com/watch?v=sfLhrZVVYrA&feature=youtu.be
Warm-up
Warm-up (No Measure)
4-4-4
Burpee shuttle sprint 5 meters
8-8-8
DB snatch
-THEN-
Work up to 80% 1RM push press
Weightlifting
Push Press (3-3-3-3-3)
Increase weight each set. Attempt a new 3-rep max.
Core: Metcon (Time)
For time:
1 minute hollow hold
1 minute L-sit
Switch every 20 seconds