22.05.14

14
May

22.05.14

IRIDIUM CrossFit – CrossFit

Partners will run together and split the push-ups and rope climbs as needed.
High-volume Hero workout that helps to prepare for Murph.
Complete the workout between 30:00-40:00.
Finish each run in 5:00 or less, push-ups in 2:00 or less, and rope climbs in 1:30 or less.
Today’s workout is a twist on the hero workout “RJ.” This version is a partner version with the movements in a slightly different order

Warm-up

1 set:

20 jumping jacks

10 synchronized up-downs

10 ring rows

1 set:

20 skier jacks

10 synchronized burpees

5 pull-to-stands

1 set:

200-m run

10 synchronized push-ups

1-2 rope climbs

Metcon (Time)

PARTNER “RJ”

5 rounds with a partner:

800-m run

50 push-ups

5 rope climbs (15 ft)
Modify distance or reps as needed.

Cool Down

Accumulate:

30 reach, roll, and lift