CrossFit Illuminati – CrossFit
Warm-up
3 Rounds
20 Heavy Ropes
15 KB Swings
10 Goblet Squats w/ KB
5 Pushups to Downward Dog
Metcon
Metcon (No Measure)
Strict pull ups 4×10
*After each set accumulate 20-30 seconds in an L-sit (rings or bar)
Metcon (Time)
400 DU’s for Time
*Every break, athlete does 1 less burpee than break before, starting at 15 burpees. Ex: 1st break 15 burpees, 2nd break 14 burpees, 3rd break 13 burpees etc
RX+: 500 DU’s
20 Min Cap for everyone
*Scale is 500 Singles but every 100 Singles, mandatory break to do burpees.
You must be logged in to post a comment.