CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://romwod.com/app/routine/the-magic-of-rom-short
Warm-up
Jumping squats, mountain climbers, G2OH (No Measure)
400 m run
3 rds
10 Jumping squats
10 Mountain climbers
10 Plate G2OH
Metcon
Metcon (Time)
5 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
200 meter Run
10 D-ball to shoulder
With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 5 minutes. Once the run and D-balls are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 5 minutes. Score is the total time, including the time it takes to do all runs and D-balls.
After Party
Metcon (No Measure)
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
– 10 Burpees
– 10 Tuck Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Single Leg Lifts (5 each side)
Level 2
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Leg Lifts