22.04.11

IRIDIUM CrossFit – CrossFit

Finish in under 45:00.
Complete all runs in less than 5:00.
Complete KB swings in 3-4 sets and pull-ups in 4-5 sets.
Break up the sets early and often to maintain an 8:00/round average pace.
Workout is capped at 45:00 or at the 55:00 mark of class.

Warm-up

On a 5:00 clock:

1:00 of 1 up-down to a 6-in target + 2 air squats

:20 high knees

:20 jumping jacks

:20 jumping lunges

10 ring rows

10 half KB swings (heels down, chest-high)

10 kip swings

5 kipping pull-ups

10 full kettlebell swings (heels down, chest-high)

5 kipping pull-ups

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Metcon (Time)

Partner Option:

5 rounds for time of:

800-m run (together)

30 kettlebell swings (53/70 lb)

30 pull-ups

– Perform the runs together and split the swings and pull-ups as needed.

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift