CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
10 BB good mornings
10 Alternating box step ups
50 Single unders*
*Every 10 reps attempt a double-under or a triple under
B. Mobility
B1. World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
B2. PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
Metcon
9/11 tribute WOD (Time)
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (72/53)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
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