21.12.26

26
Dec

21.12.26

IRIDIUM CrossFit – CrossFit

3:00 of work to 1:00 of rest.
Move at a pace that is challenging, but sustainable for the majority of the workout.
Take :10 to transition from the row to the burpees and the burpees to the double-unders.
Sprint as fast as possible on each movement during the final round.

Warm-up

1 set

:30 jumping jacks

3 inchworms

15 knee push-ups

1 set

:30 single-unders

3 inchworms with 2 hip taps

10 hand-release push-ups

1 set

:30 fast single-unders

3 extended inchworms with 2 hip taps

5 dive bombers

Skill Work

EMOM 6:

Min. 1 | :15-:30 hollow hold

Min. 2 | :30 handstand walk or hold

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Cool Down

Accumulate:

1:00 foam-rolling upper and lower back

1:00 lacrosse ball roll each foot