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