21.12.23

IRIDIUM CrossFit – CrossFit

This is from the at home CAP for today, go no longer than 12 minutes

Warm-up

On a 7:00 Clock:

10 leg swings / across body

10 up-downs

10 hops in place

20 high knees in place

20 butt kickers in place

50-ft tip-toe walk

Accessory

2 rounds:

1:00 strict HSPU

– Rest 1:00

1:00 V-ups

– Rest 1:00

1:00 kipping HSPU

Skill Work

1:00 of single-unders

2 warm up burpees

1:00 of single-unders

2 warm up burpees

:30 of double-unders

1 burpee

:30 of double-unders

1 burpee

then 2 rounds of:

1 burpee

20 double/single-unders

Metcon (Time)

Rx+

500 double-unders

Rx

300 double-unders

Modified

500 single-unders

– At 0:00 complete 1 burpee, at 1:00 complete 2 burpees, at 2:00 complete 3 burpees. Continue this pattern until you complete your double/single-unders.
Modify further by completing selected number of single- unders and complete burpees like this; 1-1-2-2-3-3-4-4-5-5-6-6 etc until done with SU.

Cool Down

Accumulate:

3:00 banded shoulder stretchs / side