4 Year Anniversary WOD


4 Year Anniversary WOD

IRIDIUM CrossFit – CrossFit


Anniversary WOD (Time)

4 rounds of:

7 snatch 65/95

28 KB half swings 1.5/2

20 burpee pull ups

18 thrusters 85/115
The IRCF ownership team loves every movement in CF, but we’ve narrowed it down to these 4. As in life we are all in different spots in our fitness journey and we don’t all lift the same or move as fast as the others. At least there’s no running…


Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

Warm Up

Warm-up (No Measure)

Mayhem Ready: Daily Maintenance 10Mins Sagan Hips