CrossFit Illuminati – CrossFit
Warm-up
400 Meter Run
3 Rounds
10 BB Thrusters
15 BB Rows
20 Double Unders
Metcon
Metcon (No Measure)
Alternating For 20 Minutes:
Station A: Handstand Push Up Practice
Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge
Rest 1 minute b/w stations.
Go into deficit HSPU if strong on strict.
Metcon (Time)
5 Rounds:
3 Ring Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
20 Air squats
If no ring MU, do 3 Bar MU or 6 of hardest pull up but NOT Rx.
You must be logged in to post a comment.