21.10.24

24
Oct

21.10.24

IRIDIUM CrossFit – CrossFit

Complete each round in <2:00 Alternate full rounds with a partner Choose a calorie amount you can finish in under 1:00

Warm-up

On a 5:00 Clock

Bear Crawl

Crab Walk

High Knees

Skip For Distance

Skip For Height

Overhead Med-ball Carry

Inchworm + Push-up (10-ft. out and back)

Skill Work

KB SWING REVIEW

2 Sets x 7-10 Russian KB Swings

7 Russian KB Swings

7 Power Swings

Metcon (Time)

10 Rounds For Time:

Rx+

15 Russian KB Swings (70/53#)

15 Up-Downs Over KB

15/11 Calorie Row

Rx

15 Russian KB Swings (53/35#)

15 Up-Downs Over KB

15/11 Calorie Row

Modified

10 Russian KB Swings (35/26#)

10 Up-Downs Over KB

10/7 Calorie Row
– Alternate full rounds with a

partner

Cool Down

Accumulate:

30 Alternating Scorpion Stretches

1:00 Piriformis Stretch / Side