CrossFit Illuminati – CrossFit
Warm-up
A. General
‘Rowling’
10x100m, alternating with a partner. The goal is to make your rower stop right at 100m. For every meter over or under the 100m mark, there is a penalty. For example if your rower stops at 105 your score for that round is 5, and you will complete 5 per side Plank Toe Taps . Your final score is the sum of meters rower over or under 100 for the 10 rounds!
B. Mobility
Up Down to Down Dog
Accumulate 20 reps, flowing back and forth and taking a few seconds at end range in each position.
Metcon
Team Metcon (Time)
For time, w/partner
10,000m Row or 20,000m bike
*while partner A does cardio, partner B holds barbell. when partner B drops the bar, teammates switch positions. each time you make it baak to the barbell, you’ll alternate holds from hang to front rack
RX 155/105
TC: 42 Minutes
Score: Time
Scaling Options
Beginner
5,000m Row, light
Intermediate
135/95
Extra Accessory
Antagonist Accessory
Banded Chest Flys
3x 25 reps @ light band