22.05.30

30
May

22.05.30

IRIDIUM CrossFit – CrossFit

Complete this workout in 20:00-30:00.
This partner workout is known as a relay-style workout or, ” you go, I go.” While one partner completes the full round, the other partner is resting. Once P1 completes the full round, they rest and P2 starts their round.
Complete this workout at a consistently fast pace.
The run should take less than 1:00 each time.
The burpees should take :45 or less.
Complete the knees-to-elbows in 3 sets or less.

Warm-up

AMRAP 7:

Partner 1: 150-m run

Partner 2: AMRAP: 3 push-ups, 6 sit-ups, 9 air squats

Gymnastics

KNEES-TO-ELBOWS PROGRESSION

Position on the pull-up bar (hang)

Kip swing

2 kip swings + 2 knees above hips

2 kip swings + 2 knees to chest

2 kip swings + 2 knees-to-chest + 1 knees-to-elbows

Multiple knees-to-elbows

EARN RX’D BURPEES

1 set:

:30 burpees

Metcon (Time)

5 rounds each for time with a partner:

150-m run

15 knees-to-elbows

15 burpees
Mod 150-m run & 10 sit-ups & 10 burpees

Cool Down

3 sets:

:30 upward dog stretch

:30 calf stretch/side