Iron Grip CrossFit – CrossFit
“Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter.”
-Greg Glassman-
Warm-up
Warm-up (No Measure)
2 Rounds
20 meter Butt kickers
10 meter Spiderman crawl
10 Arm circles (forward+back)
Skill
5 Rope Climbs (Time)
Metcon
Metcon (Time)
For time:
200 meter Run
40 pushups
10 Situps
200 meter Run
30 Pushups
20 Situps
200 meter Run
20 Pushups
30 Situps
200 meter Run
10 Pushups
40 Situps
200 meter Run
Rx+ =
Parallette pushups
GHD situps