IRIDIUM CrossFit – CrossFit
Target under 15:00 minutes
Warm-up
DYNAMIC RUNNING & SHOULDER WARM-UP
On a 8:00 Clock
:30 Mountain Climbers // Scap Push-ups
:30 High Knees // Scap Pull-ups
:30 Side Shuffle // Shoulder Taps in Plank
:30 Inchworm // Bear Crawl
Skill Work
HANDSTAND WALK PROGRESSION
Progression
1) Partial Kick-up
2) Shoulder Taps in Pike
3) Shoulder Taps, Feet on Box
4) Handstand Walk Around Box
5) Handstand Walk
Shoulder Press (1-1-1-1-1-1-1-1-1-1)
increase weight as you can
Metcon (Time)
5 rounds of:
Rx+
5 Rounds For Time:
50-ft. Handstand Walk
150-ft. DB Front Rack Carry
(50/35#)
200m Backward Run
Rx
:30 Handstand Walk Attempts
150-ft. DB Front Rack Carry
(50/35#)
200m Backward Run
Modified
50-ft. Bear Crawl
150-ft. DB Front Rack Carry
(20/10#)
100m Backward Run
Cool Down
Accumulate:
1:00 Tricep Lacrosse Ball Roll / Side
1:00 Lat Lacrosse Ball Roll / Side