24
Dec
21.12.24
IRIDIUM CrossFit – CrossFit
Each round should be a sprint.
50+ calories across the entire workout.
Spend at least :20 on the rower/bike in each round.
Unbroken deadlifts.
Warm-up
1 set
1:00 inchworm + push-up
1:00 up-downs
1:00 burpees + air squats
then
1 set
:30 bike/row (easy)
– Rest :30
1 set
:30 bike/row (moderate)
– Rest :30
1 set
:30 bike/row (hard)
– Rest :30
Wod Prep
2 sets
5-10 deadlifts
Every 2:00 x 3 sets
60-yard shuttle run
3-5 deadlifts (building)
Metcon (Calories)
10 x 1:00 rounds for calories:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max bike/row calories
– Rest 2:00 between rounds
Rx+ DL 315/205
Rx DL 225/155
Mod is 40 yard sprint (2×10) and DL 135/95
score is total cals
Cool Down
Accumulate:
1:00 groiner stretch / side
1:00 pigeon stretch / side