22.04.17

17
Apr

22.04.17

IRIDIUM CrossFit – CrossFit

Gym will be officially closed today so the owners, coaches and members can celebrate the season.
Finish the workout in 18:00 or less.
Athletes who are looking to move faster need to pick up the pace on the burpees.
Take the biggest lunge steps possible to ensure the least amount of burpees in each round.

Warm-up

AMRAP 8:

:30 bike, row, or run

10 alternating Spiderman stretch

10 sit-ups

10 air squats

Wod Prep

3 sets:

16 jumping jacks

8 walking lunges

4 burpees

– Rest 1:00

Metcon (Time)

3 rounds:

50-m lunge in AFSAP

1 burpee per lunge step taken

AFSAP=As few steps as possible

Accessory

Accumulate:

3:00 GHD Superman hold

– Every time you break, perform 20 hollow rocks.

Cool Down

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side