It’s all up from the bike, at least you get to phone a friend
IRIDIUM CrossFit – CrossFit
Complete 1-2+ rounds
The bike should take teams no more than 5:00 to complete.
Share the workload between partners and attack the reps
Warm-up
AMRAP 10:
100 Mountain Climbers // Reverse Plank Hold
100 In-Place Walking Lunges // DB Front Rack Hold
100 DB Renegade Rows // Side Plank (left or right)
100 Toe Touch + Hop // DB Overhead Hold
• One partner should be moving while the other is holding a static
position. Athletes may switch at any time.
Weightlifting
Set 1
:20 Bike / athlete (easy pace)
5 Push-ups on knees
5 Ring Rows
5 Box Step-ups
Set 2
:20 Bike / athlete (moderate pace)
5 Push-ups on toes
5 Jumping Pull-ups
5 Box Jumps or Step-ups
Set 3
:20 Bike / athlete (fast pace)
5 Push-ups on toes or knees
5 Pull-ups
5 Box Jumps or Step-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 w/partner:
Rx+
80/55 Calorie Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20″)
Rx
50/35 Calorie Bike
40 Push-ups
20 Pull-ups
20 Box Jumps (24/20″)
Beginner
3:00 Calorie Bike
20 Push-ups
20 Ring Rows
20 Box Step-ups (20/14″)