IRIDIUM CrossFit – CrossFit
Finish the workout between 20:00-26:00.
Run/Row each interval at a sustainable pace (around 80-90% of max effort).
Increase the pace of the longer distances if doable.
Warm-up
4 sets
:20 double-unders or single-unders
– Rest :10
:20 mountain climbers
– Rest :10
1 set:
High knees (50 m)
Butt kickers (50 m)
Skip for height (50 m)
Skip for distance (50 m)
Side shuffle (50 m, switch directions halfway through)
Jog (50 m)
1 set:
100-m run
– Rest 2:00
200-m run
Metcon (Time)
Rx
400-m run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run
MOD
200-m run
Rest 1:00
400-m run
Rest 2:00
600-m run
Rest 3:00
800-m run
Row same as run, AB cals; 200m=12/9c
400m=24/18c
800m=48/36c
1200m=72/51c
1600m=96/72c
Cool Down
Accumulate
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot