IRIDIUM CrossFit – CrossFit

18:00-24:00.
Balance of intensity and skill practice.
Average 15-20 reps each minute.
Midline, hip flexor, and glute intensive.

Warm-up

On a 6:00 clock

20 jumping jacks

10 groiners

10 hollow rocks

10 Superman

5 PVC overhead squats

2 sets

5-8 GHD sit-ups

1 set

5 good mornings (unweighted)

5 good mornings (pause at end range)

5 hip extensions or good mornings (full speed)

SINGLE-LEG SQUAT REVIEW

Wod Prep

2 sets

5 GHD sit-ups

6 hip extensions

7 single-leg squats

Metcon (Time)

2 rounds

Rx+

50 GHD sit-ups

60 hip extensions

70 single-leg squats

Rx

30 GHD sit-ups

40 hip extensions

50 single-leg squats

Mod

40 sit-ups

50 good mornings

60 air squats
Modifications, GHDSU is MB sit ups, GHDHE is banded good mornings, double rep air squats for pistols

Cool Down

3 sets

:30 pigeon stretch / side

10 alternating scorpion stretch