Iron Grip CrossFit – CrossFit
Secretly, your coaches love this workout format. Low reps, high rounds. It doesn’t look so bad on paper…
Better have a numbered board ready for this one… just sayin’.
Also, here’s a look at the CrossFit Games of 2013. The abilities of these athletes have improved a lot in just 4 years, but so have those of the entire CrossFit community.
https://www.youtube.com/watch?v=Qn-AD55_6R0
Warm-up
A: Warm-up (No Measure)
400 meter Bike (0.4 km)
Choose 250 meter Row
One 200 meter Run
50 Double unders
15 Wallballs
10 Parallette shoot throughs
5 Pullups
B: Warm-up (No Measure)
7 Minutes:
Work up to 75% 1RM clean and jerk
10-5-3-2-1
Metcon
Metcon (Time)
30 Rounds For Time:
4 Jump lunges (alternating)
2 Situps
1 Clean & jerk @ 75% 1RM
Rx+ = 80% 1RM