CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
5mins Row or Bike
-Gradually building pace from easy to hard @nose breathing
B. Mobility
Soft tissue mobilization
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Lats or pecs
C. Specific
Amrap 5mins
-5 Seated Pike ups (leg lifts)
-7 Light kb swings
-9 Air squats
Metcon
A: Metcon (Time)
For time:
3k Ski/Row or Bike 7,5k
Every 2 mins
6-8 Burpees
4-6 Over unders 24/20″
Scoring: Time
TC: 30mins
Scaling options
Beginner
2,500m Ski/Row/Bike 6,500m
Every 2 mins
4-6 Burpees
2-4 Over Plate@low under pvc @24″
Intermediate
As Written
Accessory
Metcon (No Measure)
100 Banded Biceps curls
100 Banded triceps extension
Score: For quality, but move quickly
TC: 10mins
Scaling options
Beginner
50 Banded Biceps curls
50 Banded triceps extension
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Extra Accessory
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