21.12.24

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