IRIDIUM CrossFit – CrossFit

14:00-18:00 minutes
Complete all rows in < 4:00 Use a decreasing box height across sets. Use a box height that allows you to complete 10+ reps in a row for the middle and last sets.

Warm-up

On a 7:00 Clock

• Rotate through rounds until time is called.

10 Alternating Reverse Lunges

10 Alternating Knee Pull to Chest

10 High Knees in Place

10 Straight-Leg KB Deadlifts (lightweight)

10 KB Swings (lightweight)

Skill Work

Box Jumps

:20-:30 at Each Progression

1) Step up + Step down

2) Step up + Jump Down

3) Box Jump + Step-down

4) Box Jump + Jump Down

5) Rebounding

Metcon (Time)

Rx+

1,000/800m Row

25 Box Jumps (30/24″)

1,000/800m Row

50 Box Jumps (24/20″)

1,000/800m Row

75 Box Jumps (20/14″)

Rx

800/600m Row

20 Box Jumps (30/24″)

800/600m Row

35 Box Jumps (24/20″)

800/600m Row

50 Box Jumps (20/14″)

Modified

600/475m Row

20 Box Step-ups (20/14″)

600/475m Row

30 Box Jumps (20/14″)

600/475m Row

40 Box Step-ups (20/14″)

Cool Down

Accumulate:

1:00 Calf Stretch / Side

1:00 Lacrosse Ball Roll / Foot