Upper Seven

Iron Grip CrossFit – CrossFit

In CrossFit, when we talk about abs, what we’re really refering to are the muscles that allow us to stabilize our “midline.” It’s not necessarily the abs we care so much about, it’s stabilizing the midline. That’s where all the best performance comes from.


Warm-up (No Measure)

“Rowling” – 5 Rounds

Row exactly 100 meters

Penalty: Over or under

1 meter = 1 Burpee

2 metes = 3 Burpees

3 meters = 5 Burpees

4+ meters = 7 Burpees


Parallette drills:

— Plank rocks

–Shoot throughs

–L- sit



A: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 Pullups

7 Dumbbell push press w/ 35/20# (right arm)

7 Dumbbell push press w/ 35/20# (left arm)

9 Situps
Rx+ =

Chest to bar pullups


Upon completion of 7 minutes, immediately follow with:

B: Metcon (Time)

For time:

200 meter Farmer carry w/ 25/15# plates
Only a finger and thumb pinch grip is allowed.

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