IRIDIUM CrossFit – CrossFit

Complete 7+ rounds of the workout.
Keep breaks to no more than two on the farmer carry.

Warm-up

AMRAP 8:

100m Jog

10 Hollow Rocks

10 Arch-ups in Prone

10 DB Side Bends / Side

Skill Work

Set 1

10 Good Mornings (45/35#)

10 Straight Leg Sit-ups

Set 2

5 Staggered Stance Good Mornings / Leg (45/35#)

10 Butterfly Leg Sit-ups

Set 3

:20 Superman Hold on GHD

10 Weighted Sit-ups

Set 4

2 Sets:

5-10 GHD Hip Extensions

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry

10 Weighted Sit-ups
– Add 10 reps to Hip Extensions & sit-ups after each rd.

Rx+ 50/35,20/14

Rx 35/25,20/14

Mod 25/15, sit ups

Cool Down

3 Sets

:30 Press-up Hold

:30 Groiner Stretch / Side

:30 Lacrosse Ball Calves / Side

:30 Lacrosse Ball Forearm / Side