21.10.10

10
Oct

21.10.10

IRIDIUM CrossFit – CrossFit

Complete 1+ rounds
Alternate reps in small sets with a partner.

Warm-up

GENERAL DYNAMIC WARM-UP

On an 8:00 Clock

Alternating or Synchro with a Partner:

10 Single Unders Each

10 Jumping Ring Dips

10 Synchro Box Step-ups

5 Synchro Scap Shrugs

5 Synchro Squats

Gymnastics

GYMNASTIC REVIEW | 5:00

Progression / Focus

1) Kip Swing / Feet tightly pressed together, head and feet move in opposite

directions.

2) Kipping Knee Raise / Push the chest forward hard and then lean back and

drive the knees up hard.

3) Lying Knee Raise / Keep fight and legs together, curl your knees up and bring

them toward the elbows

4) Knees-to-Elbows / Bend elbows as knees come up, drive feet back hard to

maintain the kipping motion.

Cameron (Time)

For time:

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps, 24”

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s”, 20#

50 Sit-ups

5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here
Partner wod

Cool Down

2 Sets:

:30 Banded Shoulder Distraction / Side

:30 Banded Hip Distraction / Side