Turn a warm up into a workout

Iron Grip CrossFit – CrossFit

A simple, but hard, solution
https://journal.crossfit.com/article/greg-glassman-the-solution-is-simple-but-hard
What do we really mean by “high intensity?”
https://www.youtube.com/watch?time_continue=355&v=C_z8c6EdCKk
Be more impressed with intensity, not volume
https://www.youtube.com/watch?time_continue=30&v=F9b6mMMMEug

Warm-up

Warm-up (No Measure)

400 meter Run

1 Rope climb

7 Handstand pushups

5 V-up/situp/leg raise

2 30 second PVC overhead squats

(10 second down, 10 second active hold, 10 second rise)

Mobility

10 Jefferson curls

Samson stretch

Partner straddle stretch

Couch stretch

Pidgeon stretch

Metcon

Metcon (3 Rounds for time)

7 Rounds – each for time

25-50-75 feet Shuttle sprint

100 meter Row
Record your 3 best times out of 7 rounds.