CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/shoulders-and-more
Warm-up
Warm-up (No Measure)
90 seconds jumping jacks
90 seconds 10 arm circles/10 lunges
90 seconds 10 air squats, 10 sit ups
90 seconds swings Or G2OH
90 seconds calf stretch
Metcon
Metcon (Time)
8 RFT
30 double unders
10 hang power clean (115/75)
10 pull ups
If you dont have a barbell, substitute ground to shoulder with whatever you can use.
Substitute 15 rows for pull ups, if you dont have access to a pull up bar. Refer to the video I posted a couple weeks ago on the various ways to perform rows at home.
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