22.01.21

21
Jan

22.01.21

IRIDIUM CrossFit – CrossFit

Finish the workout in under 15:00.
Recover on the rower and push the pace on the burpee box jump-overs and legless rope climbs.
Avoid failed reps on the rope climbs.

Warm-up

4 sets

:20 double knee tucks in a plank

– Rest :10

:20 V-ups

– Rest :10

EMOM 5:

Min. 1 | 18/13-cal. row

Min. 2 | 21/15-cal. row

Min. 3 | 23/18-cal. row

Min. 4 | 21/15-cal. row

Min. 5 | 18/13-cal. row

Wod Prep

Rope Clumb work

2 sets

5 burpee box jump-overs

1 rope climb

Metcon (Time)

5 rounds:

Rx

21/15-cal. row

12 burpee box jump-overs (24/20 in)

1 legless rope climb (15 ft)
Mods

15/10-cal. row

1 rope climb

BEGINNER

10/7-cal. row

12 burpee box step-overs (20/12 in)

3 pull-to-stands

Cool Down

3 sets

20 banded pull-aparts

:30 wrist extension stretch / arm