IRIDIUM CrossFit – CrossFit

Finish the workout in 17:00-22:00.
Move at a steady and sustainable pace.
Aim to perform larger sets on the gymnastics and weightlifting movements.

Warm-up

AMRAP 6

10/7-cal. row or bike

5 inchworms

10 PVC pass-throughs

15 air squats

2 sets of 10 reps:

Kip swings

Skill Work

KIPPING PULL-UPS REVIEW

WALL-BALL REVIEW

KETTLEBELL-SWING REVIEW

Metcon (Time)

Rx+

3,000/2,100-m row

75 KB swings (32/24 kg)

60/48-c assault bike

60 wall-ball shots (20/14 lb)

300 double unders

45 pull-ups

Rx

3,000/2,100-m row

50 KB swings (24/16 kg)

60/48-c assault bike

40 wall-ball shots (20/14 lb)

200 double unders

30 pull-ups

Mod

For time:

2,000/1,600-m row

40 KB swings (16/12 kg)

30/24c assault bike

30 wall-ball shots (10/6 lb)

200 single unders

20 pull-ups

Cool Down

Accumulate:

1:00 couch stretch on each leg

1:00 pigeon pose on each leg

1:00 iron cross stretch each leg