22.03.14

14
Mar

22.03.14

IRIDIUM CrossFit – CrossFit

Finish today’s workout in 25:00-30:00.
Maintain a consistent pace on the rower for each round.
Complete the ring dips in 3 sets or less on every round.
Don’t push to failure on the gymnastics movements.

Warm-up

2 sets

:40 row

:20 jumping jacks

:40 push-ups

:20 skier jacks

Gymnastics

1 set:

:30 strict wall walks

:30 foot-assisted ring dips

:30 up-downs

1 set:

:30 handstand push-up negatives

:30 banded ring dips

:30 up-downs

1 set:

:30 strict handstand push-ups

:30 strict ring dips

:30 up-downs

Metcon (Time)

Rx+ Rx is kipping

5 rounds for time:

15 strict handstand push-ups

15 strict ring dips

800/1,000-m row

INT

5 rounds for time:

7 handstand push-up negatives

10 banded ring dips

800/1,000-m row

MOD5 rounds for time:

10 push-ups

10 bench dips

400/500-m row

Cool Down

3 sets:

10 supine snow angels

10 prone snow angels