22.01.18

18
Jan

22.01.18

IRIDIUM CrossFit – CrossFit

Finish the workout between 10:00-15:00. More advanced athletes should push as close to 10:00 as possible.
Unbroken or very large sets of wall balls.

Warm-up

3 sets

5 super slow wall squats

10 kip swings

15 jumping jacks

Skill Work

1 set

10 wall-ball front squats

5 up-downs

10 wall-ball push presses

5 up-downs

10 wall balls

5 up-downs

Wod Prep

2 sets

:20 wall balls

– Rest :10

:20 pull-ups

– Rest :10

Metcon (Time)

Rx

50-35-20

Wall balls (20/14 lb)

Pull-ups

Modified

30-20-10

Wall balls (10/6 lb)

Jumping pull-ups

Cool Down

Accumulate:

1:00 banded shoulder stretch / side

1:00 couch stretch / side