21.09.28

IRIDIUM CrossFit – CrossFit

Complete each row in 50 pulls or less.
Spend no more than 1:30 performing double unders or single unders.
Finish today’s workout between 15:00-20:00

Warm-up

AMRAP 6

10 Alternating Spiderman Stretch

10 Leg Swings (across body) / Leg

10 Good Morning + Jump

20 Double Unders or Single Unders (:30)

Skill Work

ROWING EFFICIENCY & STRATEGY | 12:00

Set 1:

• 15 Pulls on the rower (Easy pace)

Set 2:

• 15 Pulls on the rower (15-18 Strokes per minute pace)

Set 3:

• 15 Pulls on the rower (18-20 Strokes per minute pace)

Set 4:

• 15 Pulls on the rower (Below 25 Strokes per minute pace

Metcon (Time)

5 Rounds:

Rx

500/350m Row

– After each row, perform

2 double unders for each

row pull taken to complete

500/350m

Intermediate

500/350m Row

– After each row, perform 1

double under for each row pull taken to complete 500/350m

Beginner

350/200m Row

– After each row, perform 2

single unders for each row pull taken to complete 350/200m

Cool Down

Accumulate

2:00 L-Sit Hold

50 V-ups