CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

400m Run

-Gradually building pace from easy to hard @nose breathing

B. Mobility

Piked runners calf pedals

60s

C. Specific

-50′ A skips

-50′ Butt kicks + 50′ sprint

-3 Front rack elbow rotations + 5 Front squats + 5 push press

Metcon

A: Metcon (AMRAP – Reps)

Every 3 mins for 30mins, alternating between:

1- 20-30 Thrusters @ 75/55lbs

2- 400m Run

KG: 35/25:

Score: Total reps (thrusters)
Scaling options

Beginner

Every 3 mins for 30mins, alternating between:

1- 20-30 Thrusters @light

2- 200-400m Run

Intermediate

Every 3 mins for 30mins, alternating between:

1- 15-20 Thrusters @ 75/55lbs

2- 400m Run

Extra Accessory

Metcon (No Measure)

Easy 200m walk

Hip Cars

2 x 6/side