CrossFit Illuminati – CrossFit
Warm-up
A. General
EMOM 6
odd- Row 45 seconds
even- 3 Inchworm push ups + 6 Plank shoulder taps
B. Mobility
PNF lat stretch
Gymnastics
50 HSPU for time (Time)
Beginner: 30-50 reps of piked HSPU or off the box
Intermediate: 30-50 reps of partial ROM HSPU
TC: 12 Minutes
Metcon
Metcon (Distance)
4 rounds of
4 minutes
200 m sandbag run (50/25)
30 push ups
max Burpees in remaining time
-rest 2:00 b/w-
TC: 24 Minutes
Score: Total distance
Scaling Options
Beginner
200 m run
15 push ups
6 Burpees
-rest 2:00 b/w-
Intermediate L1
200 m med ball run
20 push ups
max burpees
-rest 2:00 b/w-
Extra Accessory
Post chain (Checkmark)
Banded glute bridge + pull down
3 x 10 @ slow and controlled
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