21.10.08

8
Oct

21.10.08

IRIDIUM CrossFit – CrossFit

Finish the 800m interval with at least :30 to perform double unders.
Finish the run and immediately start jumping rope.

Warm-up

2 Rounds

:20 Toe Touch + Reach to the Sky

Rest :10

:20 Single Unders

Rest :10

3 Rounds

:20 Up-Downs

Rest :10

:20 Double Unders

Rest :10

Warm-up

Set 1

Run 100m in :30 (4:00 pace)

:30 Double Unders or Triple Unders

Set 2

Run 100m in :27 (3:36 pace)

:30 Double Unders or Triple Unders

Set 3

Run 100m in :25 (3:20 pace)

:30 Double Unders or Triple Unders

Set 4

Run 100m in :23 (3:04 pace)

:30 Double Unders or Triple Unders

Metcon (AMRAP – Reps)

4 x 4:30 Rounds For Reps:

Rx+

800m Run

In remaining time complete

as many double unders as

possible

Rx

600m Run

In remaining time complete

as many double unders as

possible

Modified

400m Run

In remaining time complete

as many single unders as

possible
– Rest 1:30 between rounds, score is total dubs

Cool Down

4 Sets

:30 GHD Sit-up Hold (parallel)

30 Russian Twist (20/14#)