IRIDIUM CrossFit – CrossFit

Pick up the barbell by the 1:40 mark.
Treat every run like a near max-effort attempt.
Quick transitions.
No way to game the workout, just go.

Warm-up

1 set:

10 scorpions

10 hip crossovers

10 squat-to-stands

2 sets:

10 PVC pass-throughs

10 slow PVC muscle snatches

10 PVC overhead lunges

5 elbow instep to hamstring stretch/leg

200-m run

Overhead Squat (8-8-8)

Wod Prep

On a 1:00 clock

200-m run

8 overhead squats (workout weight)

Metcon (AMRAP – Reps)

5 x 2:00 rounds for reps:

400-m run

Max rep overhead squats (65/95) lb)
sub row if needed and go same distance

Cool Down

3 sets:

10 Cuban presses (PVC)

:20 doorway pec stretch/side