25
Oct
21.10.25
IRIDIUM CrossFit – CrossFit
Use a moderate to heavy loading you can keep unbroken on the overhead lunges.
Complete the GHD sit-ups in under 1:30.
Use an alternative substitute like hollow holds in place of the GHD.
Warm-up
On a 7:00 Clock
7 GHD Sit-ups
7 Deadlifts (barbell or PVC)
7 Shoulder Presses (barbell or PVC)
14 Alternating Knee-to-Elbow in Plank
Metcon
EMOM 10:
Minute 1 | 3 Wall Walks
Minute 2 | 12 Bent Over Rows
Skill Work
3-4 Sets:
50-ft. Overhead Walking Lunge
Metcon (Time)
4 Rounds For Time:
Rx+
50-ft. Overhead Walking Lunge
(135/95#)
25 GHD Sit-ups
Rx
50-ft. Overhead Walking Lunge
(95/65#)
15 GHD Sit-ups
Modified
50-ft. Overhead Walking Lunge
(65/45#)
25 Sit-ups
Cool Down
Accumulate:
1:00 Frog Stretch
1:00 Banded Shoulder Stretch / Side