CrossFit Illuminati – CrossFit
Warm-up (No Measure)
3 Rounds
60 Seconds Row/Bike/Run/Ski @Easy
50′ Bear Crawl
25 jumping jacks
Metcon
A1: Metcon (Time)
4 rounds for time
50 Cal Row
40 Sit-ups
30 Push-ups
20 Box Jumps 24/20″
TC: 30 min
Score: Time
Scaling options
Beginner:
4 rounds
25 Cal Row
20 Sit-ups
15 Push-ups
10 Low plate jumps
Intermediate
4 rounds
40 Cal Row
30 Sit-ups
20 Push-ups
10-15 Box jumps @24/20″
COMP
40-30-20-10 Cal Row
40-30-20-10 GHD Sit-ups
80-60-40-20 Double unders*
A2: Metcon (Time)
Team Version
1 Partner Working at a time to complete:
4 rounds
100 Cal Row
80 Sit-ups
60 Push-ups
40 Box jumps 24/20″
Extra Accessory
Metcon (No Measure)
Banded SkullCrushers
100 reps with a light band
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