CrossFit Illuminati – CrossFit
Warm-up
A. General
5mins Row or Bike
-Gradually building pace from easy to hard
B. Mobility
Soft tissue mobilization
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Spinal erectors + Glutes/Hamstrings
C. Specific
Amrap 5mins
-5 Pike ups
-7 Russian kb swings @light
-9 Air squats
Conditioning
Conditioning (5 Rounds for time)
Every 6 minutes for 30 minutes
400m Row @Hard
800m Bike @Hard
Switch order every round
Scaling options
Beginner
Reduce the distance in order to maintain the timing goal of 3-4 min work windows per round.
Intermediate
As written
Perform
N/A
Extra Accessory
Core (Checkmark)
Accumulate 100 Single leg v-ups
Every time you break: 30 sec elbow plank
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