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