It’s all up from the bike, at least you get to phone a friend

18
Sep

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″)