IRIDIUM CrossFit – CrossFit

Finish in 9:00-12:00.
Spend no more than 1:30 on each set of the double-unders.
Complete the round of 21 in 1-3 sets for each movement.
Heavy leg and shoulder interference.

Warm-up

2 sets

:30 single-unders

10 push-ups

10 air squats

10 good mornings (empty barbell)

10 high pulls (empty barbell)

2 sets

:15 double-under practice

10 arm swings across

10 arm swings overhead

10 front-rack lunges (empty barbell)

10 shoulder presses (empty barbell)

FS, PP, C&J (3 sets “15” reps)

7 Front Squats

7 Push Presses

1 Clean and Jerk

Wod Prep

1 set

20 double-unders

5 front squats

5 push presses

20 double-unders

3 front squats

3 push presses

Metcon (Time)

100 double-unders

21 front squats

21 push presses

100 double-unders

15 front squats

15 push presses

100 double-unders

9 front squats

9 push presses
Rx+ 115/75

Rx 95/65

MOD 45/35

Cool Down

3 sets:

:30 couch stretch / side

:30 foam roll lower back

:30 foam roll lats / side