22.04.06

6
Apr

22.04.06

IRIDIUM CrossFit – CrossFit

Athletes should finish each round in 2:15 or less.
Monostructural conditioning-based workout.
Athletes may switch between movements throughout the workout if equipment is available.

Warm-up

1 set:

1:00 burpees

1:00 run, row or bike

Skill Work

LOW RING MUSCLE-UP PRACTICE

1:00-1:30 at each progression

PROGRESSION FOCUS

False-grip ring rows

Ring support (top of the dip)

Ring dip

Low ring muscle-up transition drill

Metcon (Time)

10 rounds for time:

Rx

400-m run

OR

400/500-m row

OR

800/1,000-m bike

INT

300-m run

OR

300/400-m row

OR

600/800-m C2 bike

MOD

200-m run

OR

200-m row

OR

400-m C2 bike
– Rest 2:00 between rounds.

Cool Down

2 sets:

:30 lacrosse ball foot roll/side

:30 sit and reach stretch