IRIDIUM CrossFit – CrossFit

Finish in 7:00-10:00.
Always finish the runs in under 1:00.
Come out hot and hang on as long as possible.

Warm-up

3 sets:

10 PVC overhead squats

5-10 hollow rocks

5-10 supermen

5-10 ring rows/strict pull-ups/strict C2B

5-10 push-ups/diamond push-ups/strict ring dips

1 set:

10 alternating spiderman stretch

10 hamstring stretch/ leg

10 single-leg calf raises/ leg

Skill Work

8 sets for reps:

:20 double-unders

– Rest :10

Run / Bike / Burpee

Every 2:00 x 3 sets:

200-m run, 9/12c AB, 15 burpees

Metcon (Time)

Rx

5 rounds:

35 double-unders

200-m run

Mod

5 rounds for time:

35 single-unders

200-m run
can modify to :30 DU’s also

200m row

9/12c AB

15 burpees

Cool Down

3 sets:

:30 calf stretch/side

:30 calf foam roll/side