Iron Grip CrossFit – CrossFit
Try to do each set of kettlebell swings and front squats unbroken.
https://www.youtube.com/watch?v=vdezTMulJ-k
https://www.youtube.com/watch?v=E6GoQYuZZT4
https://www.youtube.com/watch?v=m4ytaCJZpl0
Warm-up
Warm-up (No Measure)
3 Rounds
5 meter Knee hugs
10 meter high knees
5 meter heel pulls
10 meter butt kickers
5 3-second pause squats
10 Jefferson curls w/ barbell
Mobility
standing calf stretch
front rack pull down w/ band or partner
trap smash w/ band + ball
Metcon
Metcon (Time)
5 Rounds For Time:
200 meter Run
12 KB swings @ 35/26
8 Front squats @ 95/65
Rx+ =
53/35 KB
115/75 Bar