22.01.23

23
Jan

22.01.23

IRIDIUM CrossFit – CrossFit

inish the workout between 15:00-20:00.
Don’t stop moving on the lunges. Smooth and steady pace.
Constant movement that challenges your lower-body stamina.

Warm-up

1 set

10 alternating Spiderman stretch

10 leg swings (across the body) / leg

10 jumping jacks

10 high knees + 10 butt kickers

10 skips for height

10 reverse lunges

10 broad jumps

10 walking lunges

– Athletes should complete a jog after each exercise.

Wod Prep

EMOM 3

10 jumping squats

4 reps of 10-m shuttle run

– Rest with the remaining time in the minute.

Metcon (Time)

4 rounds for time of:

60 alternating in-place lunges

10 shuttle sprints (100 ft)

– Wear a vest or carry an object 20/14 lb

Cool Down

Accumulate:

1:00 standing quad stretch / side

1:00 quad foam roll /side

1:00 press-up hold