22.05.21

21
May

22.05.21

IRIDIUM CrossFit – CrossFit

Complete the workout in 18:00-22:00.
Finish the row between 2:00-3:15.
Spend no more than 2:30 on the double-unders each round.
Don’t stop moving on the walking lunges.

Warm-up

AMRAP 6:

:20 double-unders or single-unders

10 alternating Samson stretch

10 double knee tucks in a plank

10 air squats

Skill Work

ROWING PREP AND TEST

On the third set, perform as many calories as possible. If you perform less than 14 calories, you need to scale the total calories per round to 25/35.

3 sets:

1:00 row

– Rest 1:00 between sets.

Wod Prep

1 set:

7/10-cal. row

25 double-unders

14 walking lunges

Metcon (Time)

3 rounds:

Rx

35/50-cal. row

150 double-unders

50 walking lunges

Int

25/35-cal. row

1:30 double-unders

50 walking lunges

Mod

15/21-cal. row

150 single-unders

50 walking lunges

Cool Down

Accumulate:

1:00 lacrosse ball foot roll/foot