11/13/17

CrossFit Illuminati – CrossFit

Warm-up

400 M Jog

3 Rounds

10 Pushups

10 Wallballs

15 Sit Ups

Then 2 Rounds:

1 min Pigeoon Stretch / leg

1 min Couch Stretch / leg

Metcon

Metcon (AMRAP – Rounds)

Back Squat

2 Rounds:

3 Reps @ 80%

2 Reps @ 85%

1 Rep @ 90%

Rest approx 2:00 between each set of squats. Please share racks if need be.
*Perfect score is 6 successful rounds of lifts.

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 10 Minutes:

3 Thrusters (95/65), 3 Barbell-Facing Burpees

6 Thrusters (95/65), 6 Barbell-Facing Burpees

9 Thrusters (95/65), 9 Barbell-Facing Burpees