22.01.14

14
Jan

22.01.14

IRIDIUM CrossFit – CrossFit

Get through the round of 15 squats.
Be able to complete 15 unbroken double-unders.
Keep overhead squats unbroken through the round of 12.
High interference in the legs and shoulders from both movements.

Warm-up

:20 work / :10 rest

Groiners

PVC pass-throughs

Overhead lunges

1 set

10 single-leg single unders / side

10 backward single-unders

5-10 backward single-leg single-unders / side

5 single-single-double

5 single-double-double

Overhead Squat (5-5-5-5-5)

15 miniutes

Wod Prep

2 sets:

15 double-unders

7 overhead squats

Metcon (AMRAP – Reps)

AMRAP 10:

3 overhead squats (115/75 lb)

30 double-unders

6 overhead squats

30 double-unders

9 overhead squats

30 double-unders

– Continue adding 3 reps to the overhead squats each round.
Mods, 96/65 & :30 of DU

45/35 & SU

Score is total OH SQ reps

Cool Down

2 sets

:30 doorway pec stretch / side

:30 pigeon stretch / side