CrossFit Illuminati – CrossFit
Warm-up
new school (No Measure)
400 m run
high knees/knee hugs
butt kicks/ ankle pulls
sumo stretch/lunge
2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts
Strength
1.5 bench press (5×5)
1 rep starts at top of lock out position, down to chest, halfway up then back down to chest, then back to lock out position
Metcon
Metcon (AMRAP – Rounds and Reps)
On the Minute For As Long As Possible
7 Dumbbell Goblet Thrusters (50/35 lb)
7 Alternating Dumbbell Power Snatches (50/35 lb)
7 Burpees
After 10 Rounds, add 1 rep to each movement.
You must be logged in to post a comment.