IRIDIUM CrossFit – CrossFit

Finish the workout in under 20:00.
Keep all runs to 2:00 or less.

Warm-up

Set 1

10 Alternating Hamstring Scoop Stretch

50-ft. Walk on heels only

10 Alternating Samson Stretch

50-ft. Walk on toes only

Set 2

100m Jog

10 Leg Swings (across body) / Leg

100m Backwards Jog

10 Leg Swings (forwards & back) / Leg

Set 3

50m Side shuffle (change direction halfway)

10 Tuck Jumps

50m Side shuffle (change direction halfway)

10 Alternating Cossack Squats

Warm-up

3 Rounds

:20 Box Jump Overs

100m Run

Metcon (Time)

6 Rounds Of:

Rx+

400m Run

12 Box Jump Overs (30/24″)

Rx

400m Run

12 Box Jump Overs (24/20″)

Beginner

200m Run

12 Box Step Overs (24/20″)
– Athletes may touch the top

of the box with their hands

Cool Down

Accumulate

50 Med Ball Sit-up Tosses

– With a partner