21.12.18

IRIDIUM CrossFit – CrossFit

Increase load across each set
With the increased difficulty, focus on speed through the finish of each repetition.
Each rep should feel like a 1-rep max deadlift.

Warm-up

1 Set

On a 2:00 Clock:

AMRAP 2

5 Double Knee Tucks in the Plank

10 Jumping Jacks

Warm-up

5 Sets

Each For Time:

150/125m Row, Ski or Bike (2x distance)

– Rest 1:00 between efforts

Wod Prep

3 Sets

3-5 Strict Pull-ups

3-5 Strict Dips

– Rest as needed between sets.

3 Sets

1 Weighted Pull-up

1 Weighted Ring Dip

– Increase load to find starting weight for the workout.

– Rest as needed between sets.

Weighted Pull-ups (1-1-1-1-1-1-1)

Weighted ring dips (1-1-1-1-1-1-1)

Cool Down

3 Sets

20 A-T-Y Drills

20 Scap Push-ups