CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30sec Row @increasing intensity
10 V-ups from the hollow position
10 banded wall slides
B. Mobility
1 minute puppy dog position
C. Specific
3 Sets
6 Rotating Scorpions
8 burpees
10 push ups
12 KB swings
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 – Reps)
4 rounds (1 minute at each station)
D-ball to shoulder (80/50)
rope climbs
bike for cals
Extra Accessory
Metcon (No Measure)
Bent over M+T+Y
3 x 5+5+5
Hold every rep for 2 seconds at the top
Goal: Shoulder Health
()
You must be logged in to post a comment.