IRIDIUM CrossFit – CrossFit

4-6 rounds.
Complete the sit-ups in 2 sets or less.
Maintain a fast but consistent pace on the row.
Deliberately lower intensity and volume targets than is possible in this workout in order to help athletes recover from “Murph.”

Warm-up

DYNAMIC PARTNER WARM-UP

1 set:

P1: row

P2: 20 box step-ups (10/side)

1 set:

P1: row

P2: 15 box jumps

1 set:

P1: row

P2: 10 box jumps (increase height)

Skill Work

5 sets for height:

3 box jumps

– Rest as needed between sets.

Wod Prep

Set 1:

15 Pulls on the rower (Easy pace)

Set 2:

15 Pulls on the rower (18-20 Strokes per minute pace)

Set 3:

15 Pulls on the rower (22-24 Strokes per minute pace)

Set 4:

15 Pulls on the rower (26-30+ Strokes per minute pace

Metcon (AMRAP – Rounds)

AMRAP 12:

9/12-cal. row

24 sit-ups
Mod 15 Sit-Ups

Cool Down

Accumulate:

1:00 cobra stretch

30 Superman arch-ups