IRIDIUM CrossFit – CrossFit
Complete the sit-ups in 2 sets or less.
Maintain a fast but consistent pace on the row.
Deliberately lower intensity and volume targets than is possible in this workout in order to help athletes recover from “Murph.”
DYNAMIC PARTNER WARM-UP
P2: 20 box step-ups (10/side)
P2: 15 box jumps
P2: 10 box jumps (increase height)
5 sets for height:
3 box jumps
– Rest as needed between sets.
15 Pulls on the rower (Easy pace)
15 Pulls on the rower (18-20 Strokes per minute pace)
15 Pulls on the rower (22-24 Strokes per minute pace)
15 Pulls on the rower (26-30+ Strokes per minute pace
Metcon (AMRAP – Rounds)
Mod 15 Sit-Ups
1:00 cobra stretch
30 Superman arch-ups