4
Jan
22.01.04
IRIDIUM CrossFit – CrossFit
Complete the workout between 7:00-12:00.
Perform each set of wall-ball shots unbroken.
Perform each set of deadlifts in no more than 2 sets.
Warm-up
10 sets
5 burpees over partner
1 set
10 deadlifts
10 medicine-ball front squats
1 set
10 deadlifts
10 medicine-ball push presses to target
1 set
10 deadlifts
10 wall-ball shots
On a 5:00 clock:
Build up to deadlift workout weight
Metcon (Time)
5 rounds of:
20 wall-ball shots 20/14
10 deadlifts
Rx+ 225/155
Rx 155/105
Mod 10/6 & 95/65
Deadlift (2)
On a 10:00 clock
Build up to a heavy 2-rep double-overhand deadlift
Cool Down
3 sets:
:30 foam roll hamstrings / side
:30 foam roll quads / side