IRIDIUM CrossFit – Hockey

Warm-up

400-m run (1 lap)

Line stretching (4 lines)

3 sets of:

5 Body Weight Squats

3 Vertical Jumps

Prime

Medball Granny (3×6)

Medball Broad Jump + Throw (3×4)

Continuous Broad Jump (3×3 jumps for max distance)

Perform

Eccentric Isometric Squats (4×8)

**3-5-0

Banded Leg Curls (4×7)

Groin Rocks (4×10)

Pump (Hockey)

3 Round Circuit of:

8ea Lateral Lunges

8ea Single Arm TRX Row w/ Rotation

12 Band Pull Aparts

45-sec Bike Sprint

Cooldown

90/90 Breathing

Stretching