21.12.03

IRIDIUM CrossFit – CrossFit

Alternate full rounds with a partner.
Complete each round in less than 3:00.
Fastest times should be just under 2:00.
Move in large and fast sets throughout all movements. Try not to pace the bike calories.

Warm-up

On a 5:00 Clock:

Partner 1 holds PVC at waist height for the step-overs and step-unders.

Cycle through as many rounds as possible in 5:00

6 Partner PVC Step-Overs / Partner

6 Partner PVC Step-Unders / Partner

5 Synchro Toe-Touch + Jump

10 Alternating Step-ups with Partner

Wod Prep

Pick your partner and set up your area & equipment.

EMOM 12: partners start on opposite mvmt.

Minute 1 | 2 High Box Jumps

Minute 2 | :30 L-Hold Hang

Metcon (Time)

6 Rounds:

21/15 Calorie Bike

21 Box Jumps (24/20″)

21 Sit-ups

– Alternate full rounds with a partner.
Row calories 30/20

Modified can substitute step ups for box jumps.

Cool Down

3 Sets:

:30 Calf Stretch / Side

:30 Calf Foam Roll / Side