21.11.07

7
Nov

21.11.07

IRIDIUM CrossFit – CrossFit

3-5 Rounds
Adjust the row calories if you cannot finish in under 2:00.

Warm-up

On a 5:00 Clock

10 Arch-ups

5 GHD Sit-ups

5 Up-Downs

6 Step-ups (Squat Jumps, Step-up + Jump Down, Jump up + Step

Down)

Warm-up

ROWING PICK DRILL

Progression

1) Arms

2) Arms, Body

3) Arms, Body, Half Slide

4) Arms, Body, Full Slide

Weightlifting

4 Sets:

15 Weighted Hip Extensions

12 Weighted Box Step-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Rx+

25/18 Calorie Row

25 GHD Sit-ups

15 Box Jumps (30/24″)

Rx

25/18 Calorie Row

25 GHD Sit-ups (to parallel)

15 Box Jumps (24/20″)

Modified

12/8 Calorie Row

25 Sit-ups

15 Box Step-ups (20/12″)

Cool Down

3 Sets:

:30 Rocking Calf Stretch / Side

:30 Standing Quad Stretch / Side