CrossFit Illuminati – CrossFit
Warm-up
A. General
30 sec Row
10 Rotating Scorpions
30 sec Row
10 Banded Y pulls
1 min Row
30 sec Banded Y OH Squats
B. Mobility
World’s greatest stretch
1×15 each side
C1. Specific
2 sets
15/12 cals
10 Ring rows
10 thrusters
Weightlifting
Turkish Get Up (4×3 each side)
Metcon
B: Metcon (AMRAP – Reps)
EMOM 16 minutes
Min 1- Thrusters (95/65)
Min 2- Pull ups
Min 3- 45 seconds max calories
Min 4- Rest
TC: 15 min
Score: reps
Extra Accessory
Metcon (Checkmark)
Side bends on GHD
3 x 12
Hold for 3 seconds every 4 reps
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