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