CrossFit Illuminati – CrossFit
Warm-up
A. General
run in a circle around the gym for 6 minutes. Perform movements coach asks
B. Specific
Go through each movement of the amraps, focusing on each POP
Metcon
Metcon (AMRAP – Rounds and Reps)
2x
AMRAP 10 minutes
4/4 Double DB lunges
10 DB Squats 2x 50/35 lbs
12 KBS 24/16kg
14 Pull ups
-rest 5:00 b/w-
TC: 25 Minutes
Score: Sum Total Rounds + Reps
KG: DBs @ 22.5/15
Scaling Options
Beginner
6 lunges unweighted
8 Db squats 2x 25/15 lbs
10 Russian KBS 12/8kg
12 Ring rows
Intermediate
AMRAP 10 x 2
8/8 lunges 35/25lbs x 2
10 Double DB Squats @ 35/25 lbs x 2
12 KBS 16/12kg
14 Jumping pull ups or 8 Pull-ups (L2)
Extra Accessory
Accessory (Checkmark)
8 rounds of Tabata (4mins)
20 seconds on/10 seconds off
Deficit Side plank hip raises
-Alternate sides each interval
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