21.11.01

1
Nov

21.11.01

IRIDIUM CrossFit – CrossFit

Warm-up

50 ft each of:

Walking Lunge

Walking Lunge Sampson stretch

Walking Quad stretch & reach

Walking Hamstring stretch

Walking Calf scoops stretch

Inchworm to pigeon stretch

Walking RDL stretch

Skill Work

SQUAT THERAPY W/ MED BALL in FR

• Athletes place the med balls an arm’s length to half an arm’s length

away from the wall.

• Athletes squat down at a slow 2-second tempo and up at a

2-second tempo.

• 3-5 reps then rest and slightly increase the difficulty

Metcon (4 Rounds for time)

Every 5:00 for 4 Sets:

Rx

Row 1000/800m

or

Run 800 m

or

Assault Bike 60/48

Modified

500/400

400

30/24

Cool Down

Accumulate:

1:00 Alternating Standing Figure Four Stretch

:45 Standing Calf Stretch / Side