22.02.21

IRIDIUM CrossFit – CrossFit

Spend no more than 2:00 on a single round.
Perform unbroken double-unders.
Finish the calories on the rower in :40-1:00.
Fast transitions between movements.

Warm-up

Accumulate with a partner

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

– Break up the reps as needed.

-then- 1 set, each partner works at same time

:30 single-unders (both feet)

15 pulls on the rower

:30 single-unders (right leg only)

15 pulls on the rower

:30 single-unders (left leg only)

15 pulls on the rower

:30 single-unders (alternating feet)

15 pulls on the rower

:30 single-unders or double-under practice

15 pulls on the rower

:30 single-unders or double-under practice

Metcon (Time)

10 rounds for time with a partner:

20 double-unders

14/20-cal. row

20 double-unders

– Alternate rounds with a partner.
Mod to :20 of /DU then to SU and 7/10 -cals

Cool Down

Accumulate

1:00 lacrosse ball foot roll/foot

1:00 sit and reach