IRIDIUM CrossFit – CrossFit

For today’s workout we’re looking to build strength and skills. This is not meant to be turned into a blazing hot metcon. We should be looking for quality of movement over the number of rounds.
Athletes should challenge themselves with a heavier dumbbell for today’s workout. If they can do all 15 reps in a row at the RX weight, allow them to go heavier if you have the luxury of doing so. Athletes should be able to do at least 5 reps in a row without having to put the dumbbell down.
The handstand walk-in today’s workout gives us a great opportunity to work on a high skill. For some athletes, they can try to move fast and go for big unbroken sets. Other athletes may just try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!

Warm-up

3 sets:

:40 jumping jacks

:30 hollow hold

:20 supinated hang from pull-up bar

:10 second wall assisted handstand hold

Skill Work

HANDSTAND WALK WARM-UP

1-2 sets:

25 Ft handstand walk

DB ROW WARM-UP

2-3 sets:

5 DB/KB row / arm

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Rx+

15 DB rows, left arm (35/50 lb)

15 DB rows, right arm

50-ft handstand walk

Rx

15 DB rows, left arm (20/35 lb)

15 DB rows, right arm

5 wall walks

Mod

15 DB rows, left arm (10/15 lb)

15 DB rows, right arm

50-ft bear crawl

Cool Down

2 sets:

:30 supine snow angel stretch

:30 prone snow angel stretch

Metcon (Time)

4 rounds

41 DU

38 WB 20/14

12 burpees

7 PC 135/95
#4 Sharps Memorial WOD