IRIDIUM CrossFit – Hockey

Warm-up

400-m run (1 lap)

Line Stretching (4 lines)

3 sets of:

5 Body Weight Hinges

1 Broad Jump

Prime

3-Step Burst (3x3ea)

Sled Push (3x10yd)

Sprint (3x15yd)

Perform

Isometric RDL (4×6)

**0-3-0

Goblet Split Squat (4x4ea)

Fire Hydrants (4x8ea)

Pump (Hockey)

4 Round Circuit:

12ea Rock Squats

8ea Single Arm Chest Supported Rows

10 Dumbbell Rear Flies

45-sec RKC Plank

Cooldown

90/90 Breathing

Stretch