11/17/17

CrossFit Illuminati – CrossFit

Warm-up

400 M Run

3 Rounds:

10 Band Pull Aparts

10 BB Good Mornings

10 BB Thrusters

5 Dive Bombers (5 Push Up to Downward dog for scale)

What’s a Dive Bomber? https://www.youtube.com/watch?v=mvNcSF-nXg4

Metcon

Metcon (3 Rounds for time)

3 x 500 M Row

3 Minutes in Between Sets
Attempt to be w/in 10 secs in all your sets

Metcon (3 Rounds for time)

3 x 500 M Row

3 Minutes in Between Sets
Attempt to be w/in 10 secs in all your sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

5 Burpee to Chest 2 Bar Pull Ups

10 Handstand Pushups

20 DB Overhead Squats (10/Arm) (45/30)