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