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.
:30 jumping jacks
15 knee push-ups
3 inchworms with 2 hip taps
10 hand-release push-ups
:30 fast single-unders
3 extended inchworms with 2 hip taps
5 dive bombers
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.
1:00 foam-rolling upper and lower back
1:00 lacrosse ball roll each foot