21.12.31

31
Dec

21.12.31

IRIDIUM CrossFit – CrossFit

It’s NYE, and stink n drink! Remember no 1730 class tonight.
Complete 7-12 rounds.
One partner works at a time.
Partners can split the work as needed.

Warm-up

1 set

10 PVC pass-throughs

10 ring rows

10 knee push-ups

10 PVC overhead lunges

1 set

10 PVC pass-throughs

10 kip swings

10 push-ups

10 PVC overhead lungs

1 set

:15 handstand hold (partial wall walk)

3-5 strict pull-ups

10 floor piked push-ups

10 air squats

1 set

:15 handstand hold (full wall walk)

5 kipping pull-ups

5 feet elevated piked push-ups

10 air squats

Skill Work

8:00 to work on HSPU, holds, tripods, or pike push-ups

On an 8:00 clock:

Build to a 2-rep deficit handstand push-up, or

2-rep DB shoulder press

Wod Prep

Choose your partner and then

2 sets

8 gymnastics kip pull-ups

8 handstand push-ups

– Split as needed.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 12:

Rx

12 kipping pull-ups

12 handstand push-ups

Modified

12 ring rows

12 push-ups

– Split reps as needed.

Cool Down

Accumulate:

30 ATY drills

1:00 doorway pec-stretch / side