22.01.10

IRIDIUM CrossFit – CrossFit

Fast paced workout in which you are only limited in your ability to move faster.
Finish the workout in less than 15:00.
Complete burpees in no more than 1:30.
Keep each row and run to 2:00 or less.

Warm-up

AMRAP 4:00

10 alt. Spiderman stretch

10 double knee tucks in plank

10 air squats

10 jumping jacks

On a 10:00 clock

Build up to a 3-rep back squat

Wod Prep

1 set

Movement // Focus

10 pulls on the rower // Legs extending as the shoulders move back

5 burpees

1 set

Movement // Focus

10 pulls on the rower // Legs extending, shoulders move back, and arms pull last.

5 burpees

1 set

Movement // Focus

10 pulls on the rower // Arms release from the body first before the legs on the return

5 burpees

1 set

Movement // Focus

10 pulls on the rower // Legs, body, arms on the pull. Arms, body, and legs on the return

5 burpees

Metcon (Time)

3 rounds for time of:

Rx

500/400-m row

21 burpees

400-m run
First reduce burpees to 15, next reduce run to 200m

400m run to AB 24/18c

200m run to AB 12/9c

Cool Down

2 sets

1:00 banded hamstring stretch / side

:30 seated torso twist / side

:30 scorpion stretch hold / side