CrossFit – Wed, Jun 12

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (5:00)

Amrap 5

5 Burpees

10 Ground to overhead w/ plate

5 Beat swings

B. MOBILITY / ACTIVATION (2:00)

1:00/side Hip to Lat stretch

C. SPECIFIC (5:00)

3 Burpees in line with vertical post

3 Burpees touching pull up bar / rings

3 Burpee pull ups

Go over setup details to keep reps consistent

C2. SPECIFIC POST METCON (2:00)

2 sets

20 sec easy machine

10 sec hard machine

2 Box jumps, increasing height

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G.I. Jane (Time)

For Time

100 Burpee pull ups
Score: Time

TC: 15 minutes

KG: N/A

Intermediate L2

50 Burpee Pull ups

POST METCON (Checkmark)

3 sets

30 sec Cal machine, Max effort

Rest 30 sec

6 High box jumps + Step downs

Rest 2:00
Score: Checkmark

TC: 10 minutes

Intermediate

As written

ACCESSORY / EXTRA (Checkmark)

3-5 sets

7 DB Romanian Deadlift @ Heavy

7 Feet elevated Ring rows, pronated grip
Posterior chain strength