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