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