22.02.12

12
Feb

22.02.12

IRIDIUM CrossFit – CrossFit

Complete today’s workout in 7:00-10:00.
Perform the kettlebell swings unbroken.
Expect your lungs to be the limiting factor today.
Hold back slightly in the first round so you can finish strong.
Sprint and recover during today’s pre-workout session.

Warm-up

AMRAP 8:

9/12-cal. row

12 kettlebell Romanian deadlifts

12 alternating box step-ups (6 each leg)

Skill Work

ROWING EFFICIENCY

15 pulls on the rower (easy pace)

15 pulls on the rower (18-20 strokes-per-minute pace)

15 pulls on the rower (22-24 strokes-per-minute pace)

15 pulls on the rower (26-30+ strokes-per-minute pace)

–then–

EMOM 8:

Min. 1 | Row for calories

Min. 2 | Rest

Wod Prep

1 set:

15 KB swings (35/53 lb)

20 box jumps (20/24 in)

250-m row

Metcon (Time)

3 rounds:

15 KB swings (35/53 lb)

20 box jumps (20/24 in)

250-m row
Rx+ 1/1.5pd & 30/24

Rx .75/1 & 20/24

Cool Down

Accumulate: 2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center