21.12.16

16
Dec

21.12.16

IRIDIUM CrossFit – CrossFit

Heavy sets 80-90% of known 1RM.

Warm-up

DYNAMIC PARTNER WARM-UP

On a 6:00 Clock

Partner 1 performs 200m row while Partner 2 performs a movement. When Partner 1 is done, they transition to the movement while Partner 2 gets on the rower.

Complete 2 to 3 rounds

Alternating Single-Leg Toe Touches

Elbow-to-Instep Stretch

Hamstring Scoop Stretch

Downward dog with Alternating Toe Touch

Air Squat + Good Morning

Wod Prep

12:00 to complete

1 Set

10 Back Squats (barbell)

5 Sets

3 Back Squats (increasing load until you get to about 80% of your known 1RM)

Back Squat (3-3-3-3-3)

Cool Down

Accumulate 2:00 couch stretch

20 reps each of:

Good Mornings

Cow/Cat stretch