CrossFit Illuminati – CrossFit
Warm-up
A. General
2 rounds
200m Run
20 Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
10 Banded OH lat pull-downs
B. Mobility
Iron Cross Stretch
60sec
https://youtu.be/7T9Xo5cYuP0
C. Specific
3 sets
50’ butt kicks + 50’ sprint
10 pull-up progression
*Ease your way into your pull-ups jumping from a box with less effort from the feet with each progressing rep:
https://www.youtube.com/watch?v=iKnI2StFvss
(Like the video but kipping, not butterfly)
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Score: Reps
Scaling Options
Beginner
Jog 200-400m
12 Ring rows
Intermediate
Run 400m
Max rep Strict band assisted pull ups
Extra Accessory
Accessory (Checkmark)
3 sets
12 Banded bent over lat pull down
12 Supine band pull aparts
12 Feet elevated glute bridge
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