IRIDIUM CrossFit – CrossFit

Finish the first 3 rounds in under 5:00 each.
Spend no more than 2:15 on the run.
Complete each round of squats in 1-2 sets.
Load on the squats should feel light to moderate.
Long, grindy workout that requires mental grit.

Warm-up

1 set:

:45 inchworm + push-ups

400-m run

Weightlifting

BACK SQUAT REVIEW

—from the ground to the back rack—

2 sets:

8-10 back squats (empty bar)

BACK SQUAT BUILDUP

1 set:

15 back squats (light)

10 back squats (workout weight)

– Rest 1:00-1:30 between sets.

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

Cool Down

2 sets:

:30 standing quad stretch/leg

:30 pigeon stretch/leg