21.12.21

IRIDIUM CrossFit – CrossFit

Complete 7+ rounds.
Advanced athletes shoot for close to one minute per round.
Unbroken on the wall balls as long as possible.

Warm-up

1 set

:30 mountain climbers

10 good mornings

5 elbow instep / side

10 sumo-stance air squat

1 set

:30 mountain climbers

10 good mornings

5 squat-to-stand

10 narrow-stance air squats)

1 set (slow and controlled reps, 3-5 seconds on pause)

5 pause wall squats

5 pause med-ball squats

5 pause bottom-to-bottom wall-ball shots

5 pause wall-ball shots

Deadlift (3-3-3-3-3)

Wod Prep

Rope climb review and practice round

1 set

10 wall-ball shots

1 rope climb

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

Rx

15 wall balls (20/14 lb)

1 rope climb (15 ft)

Modified

15 wall balls (10/8 lb)

3 strict chin-ups
Other than Rx but same reps ,manage weight and height as needed.

Cool Down

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts