Iron Grip CrossFit – CrossFit
The shoulder is a very versatile joint, which means it should be able to do a lot of things.
https://www.youtube.com/watch?v=Un1PDhrU3h0
https://www.youtube.com/watch?v=oXOgjuGOQBY
https://www.youtube.com/watch?v=k2j1cGdFAhM
Warm-up
A: Warm-up (No Measure)
3 Rounds
3 Hang squat cleans w/ barbell
10 meter Inchworm
10 Arm circles (forward + back)
B: Warm-up (No Measure)
3-5 sets
Work up to 80% 1RM Front Squat
Skill
Handstands
https://journal.crossfit.com/article/handstand-virtuosity-part-1
https://journal.crossfit.com/article/handstand-virtuosity-part-2
https://journal.crossfit.com/article/handstand-virtuosity-part-3
Metcon
Metcon (Weight)
Every Minute On the Minute: 20 Minutes
Odd: 2 Front squats @ 80% 1RM
Even: 6 Handstand pushups