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.