CrossFit – Fri, May 12

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm-up

A. General

EMOM x 6mins

Min 1- Row or air bike

Min 2- beat swings 15reps

Min 3- Cossack squats 5/5 reps

B. Activation

3 sets

10 Hollow banded lat pull-downs

10 Plank up downs

5 Inch worms

Gymnastics

Technique (Checkmark)

Bar Muscle up drills

– Box lat to fly

– Band BMU transition / Band lat pull downs

– Jumping BMU

Metcon

Metcon (5 Rounds for time)

E4MOM for 20minutes

2 rounds

30 Double-unders

15 Wallballs 20/14lbs

3 Bar Muscle-ups
TC: 20 min

Score: Each round for time

KG: 9/6

Perform

As Written

Extra Accessory

Core (Checkmark)

40-30-20-10 Toe touches

45 seconds Hollow body hold after each set