IRIDIUM CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
2 sets
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (reg)
2. Workout Prep
Use this time to talk to athletes about pacing, understanding the monitor, and getting their heart rate under control during the rest.
Workout
Metcon (8 Rounds for time)
“Pepperoni Pizza”
Freedom (Rx+)
Teams of 2
8 sets (each/1:1)
500/450m Row
Independence (Rx)
Teams of 2
8 sets (each/1:1)
500/400m Row
Liberty (Mod)
Teams of 2
8 sets (each/1:1)
300/250m Row
Target time each set: 1:45-1:50
Time cap each set: 2 minutes
* See Coaches Notes for Limited Equipment, and Large Class Option
Gymnastics
Ring Dips (5 sets: 6-10 Strict Ring Dips – rest 1 min between)
Cooldown
Metcon (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min foot smash with Lacrosse ball (each side)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)