IRIDIUM CrossFit – CrossFit

10+ Rounds
Perform as many unbroken movement sets as possible.

Warm-up

On a 7:00 Clock:

• If both athletes finish 5 rounds within the 7:00 clock, then they will go

back to round 1.

• Partner A: Rows to 100m then gets off the rower and perform the

movement and number of reps listed below.

• Partner B: As soon as Partner A gets off of the rower, Partner B starts on

their own 100m row.

Round // Movement

Round 1: 10 False Grip Ring Rows

Round 2: 20 Shoulder Taps

Round 3: 10 Jumping Ring Dips

Round 4: Wall Walk or Partial Wall Walk

Round 5: Muscle-up Floor Transition

Skill Work

KB REVIEW | 5:00

10 KB Deadlifts

10 Russian Swings

8 American Swings

2 Sets x 8 American Swings

• Increase load each set.

Skill Work

HANDSTAND PUSH-UP PROGRESSION | 6:00

1:00 Wall Walks

1:00 Handstand Hold Practice

1:00 Handstand Negatives

2:00 Kipping Handstand Push-up

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Cool Down

3 Sets:

:30 Couch Stretch / Side

:30 Foam Roll Lower Back

:30 Foam Roll Lats / Side