CrossFit Illuminati – CrossFit
Warm-up
30 Pulls on Rower
10 scorpions / 10 iron crosses
3 Rounds
10 Pushups
10 Jumping Squats
15 Kb Swings
Metcon
Metcon (AMRAP – Rounds)
MIDLINE WORK – Alternate Between Both Movements for 14 Rounds.
A) Midline (Anterior)
Hollow Hold (30 sec work 30 sec rest)
B) Midline (Posterior)
100 m Sandbag Carry (60/40)
Each Round 60 secs.
Metcon (Time)
5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20″)
RX – May land on top of box and then hop to other side.
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