IRIDIUM CrossFit – CrossFit

Turkish Get Up (15 minutes work up to heavy weight)

Focus on 6 steps. 1, Press KB up. 2, up on elbow. 3, up on hand. 4, hips raise leg passes thru to rear. 5, hand on floor raises. 6, stand up. Reverse on way down. Look at KB throughout movement.

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans