CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
30 sec Row or Bike
30sec Strict Knees to elbows
30 sec Row or Bike
30sec Plate hops
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://youtu.be/-CiWQ2IvY34
C. Specific
3 sets
20sec Row @ Hard
6 Slam balls or Pike ups (feet on rower)
Metcon
A: Metcon (Time)
“Rowing Annie”
50-40-30-20-10
Cal Row
V-ups
Score: Time
TC: 20 mins
Scaling options
Beginner
27-21-18-15-12
Cal Row
Sit-ups
Intermediate
As written
Weightlifting
B: Metcon (Weight)
3 sets for quality
8 DB Bench Press
20 Banded Skull crushers
Rest 60 seconds
Score: Weight
TC: 15mins
Scaling options
N/A
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