22.01.16

IRIDIUM CrossFit – CrossFit

Steady, consistent pace.
Use set rest periods to transition between movements.
Complete at least 5 presses each interval.
Feel challenged on the presses regardless of skill level.

Warm-up

On a 6:00 clock

:45 row

10 push-ups

10 kip swings

2 sets

10 shoulder presses (empty barbell)

2 sets

5 shoulder presses (building)

1 set

3 kip swing + 3 kips

3 kipping pull-ups

2:00 kipping chest-to-bar pull-ups or ring muscle-ups

Metcon (2 Rounds for reps)

10 rounds of:

1:00 row

– Rest :15

:30 shoulder press (95/65 lb)

– Rest :15
Mods, 75/55 & 45/35

Score 2 rds, first score is distance row second is SP reps

Cool Down

Accumulate:

1:00 frog stretch

1:00 banded shoulder stretch / side