CrossFit Illuminati – CrossFit
Warm-up (No Measure)
Amrap 8 minutes
100m Mario skips
12 In and out squats
100 m run
10 sit ups
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 28 mins
20 Pistols
20 TTB
400m Run
TC: 28 min
Score: Rounds + reps
Scaling
Beginner:
20 Deficit Reverse Lunges or Split Squats
20 Sit-ups or V-ups
200-400m run
Intermediate:
20 Elevated Pistols*Full ROM*
12-20 TTB or Toes to eye level
400m run
Perform
As written
A2: Metcon (AMRAP – Rounds and Reps)
Team Version
With a Partner, You go I go (round for round)
AMRAP 28 min
10 Pistols
10 TTB
100m run
Extra Accessory
Metcon (Weight)
3 sets
50’/side Suitcase Carry
10 Hollow body rocks
5/side Bird dog + DB row
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