21.11.03

3
Nov

21.11.03

IRIDIUM CrossFit – CrossFit

Target 11:00-15:00
Don’t sacrifice movement mechanics or range of motion for speed.

Warm-up

PARTNER ROWING WARM-UP Work / Plank

On a 7:00 Clock:

Partner A: Rows to 100m. For every meter Partner A rows under

or over 100m, they must perform 2x that many reps of a penalty

movement.

Partner B: As soon as Partner A gets off of the rower, Partner B starts

on their own 100m row.

Suggested Penalty Movements

High Knees

Up-Downs

Lunges

Push-ups

Wall Squats

Warm-up

AIR SQUAT & V-UP REVIEW

3 x 5 of each, coach led

Shoulder Press (2 seconds up and 2 seconds down)

13 minutes, EMOM :90, FTG & increase weight as you can.

Metcon (Time)

For Time:

Rx+

150 Air Squats

50 V-ups

120 Air Squats

40 V-ups

90 Air Squats

30 V-ups

Rx

120 Air Squats

50 V-ups

90 Air Squats

40 V-ups

60 Air Squats

30 V-ups

Modified

90 Air Squats

40 Tuck-ups

60 Air Squats

30 Tuck-ups

30 Air Squats

20 Tuck-ups

Cool Down

:30 Press-up Stretch

:30 Groiner Stretch / Side

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