22.03.01

1
Mar

22.03.01

IRIDIUM CrossFit – CrossFit

20:00-25:00. Faster athletes could push to go sub-20:00.
Higher volume rep-schemes.
Light loading, fast paces, and large sets on all movements.
Complete all weightlifting movements in 2-3 sets.

Warm-up

Set your stations up and then

3 sets

:20 double knee tucks in a plank

– Rest :10

:20 jumping jacks

– Rest :10

Wod Prep

1 set:

3-5 box jumps

3-5 jumping pull-ups

3-5 KB swings

3-5 walking-lunge steps

3-5 knees-to-elbows

3-5 push presses

3-5 GHD back extensions

3-5 wall-ball shots

3-5 burpees

3-5 double-unders

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Cool Down

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)