IRIDIUM CrossFit – CrossFit

Simpler workout before more complex movements later in the week.
5+ rounds.
:45-1:15 on the rows, 1:30-2:00 on the runs, and :45-1:30 on the squats.
Start at a pace that feels “slow” to stay consistent across what will be our longest workout of the week.

Warm-up

1 set:

10 alternating elbow instep + reach

10 air squats

1:00 row (easy)

1 set:

10 single-leg RDLs/leg

5 plate squats (:03 at the bottom)

1:00 row (moderate)

1 set:

10 dead bugs

10 pause air squats (:03 at the bottom)

15/20-cal row (fast)

GROUP SQUAT THERAPY

EMOM 4:

2-3 wall squats

Wod Prep

1 set:

200-m run

8/10-cal row

20 air squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200-m run

21/30-cal. row

40 air squats
Mod 15/21-cal. row & 25 air squats

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves