22.01.09

9
Jan

22.01.09

IRIDIUM CrossFit – CrossFit

Warm-up

1 set

2:00 Row, bike, ski, or run

10 scorpion stretch (slow)

10 table tops (slow)

1 set

5 wall squats

5 push-ups

5 single-arm ring rows / arm

1 set

5 PVC front squats

5 diamond push-ups

1-5 strict pull-ups or supine ring rows

1 set

5 PVC overhead squats

5 archer push-ups / side

1-5 strict C2B pull-ups or inverted ring rows

Wod Prep

3 sets

:35 row, bike, ski, or run (hard)

– Rest :25

Metcon (Calories)

5 rounds for calories:

1:40 on / :20 off

-Rest 2:00

4 rounds for calories:

1:40 on / :20 off

– Row, bike, ski, or run

Cool Down

5 sets:

:20 banded hamstring stretch / side

:30 T-spine foam roll