CrossFit Illuminati – CrossFit
Deadlift warm up (No Measure)
200 m run
3 rds
10 money makers
10 hollow rocks
5 empty barbell good mornings
5 push ups
Metcon
Metcon (Time)
21-15-9
Deadlifts (225/155 lb)
Bar facing burpees
Sit-Ups
20 push-ups after each set (60 total)
Accessory
B: Metcon (Weight)
3 sets
20 Tall kneeling alternating DB Press ( Neutral grip)
10 Inchworms
Rest 90 seconds between sets
Score: For quality
TC: 12mins
Scaling options
Beginner: reduce reps as needed
Intermediate, COMP
As Written
Extra Accessory
Metcon (No Measure)
3 sets
12 Lateral raises
12 Face pulls, band attached @ ankles
Goal: Upper pull accessory
()
Metcon
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