Which are you today? The gymnast? Or the runner?

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 (No Measure)

2 Rounds

20 meter Butt kickers

10 meter Spiderman crawl

10 Arm circles (forward+back)


5 Rope Climbs (Time)


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