CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2min Row/Bike/Ski
-Gradually building pace from easy to hard @nose breathing
B. Mobility
Shoulder Hip Ext
3 x 20s on/10s Off
https://youtu.be/wW-GAz2CTCM
C. Specific
3 sets
100m Row Hips only or arms only ski
200m legs only bike
10 Jumping spider man’s
https://youtu.be/wl6iiZiq324
Metcon
A: Metcon (7 Rounds for time)
Every 3 minutes x 7
10-15 Cal Bike/Row/Ski
10-15 Cal Bike/Row/Ski
8-12 Burpees
*Use two different types of machines. Example:
15 Cal Row
12 Cal Bike
10 Burpees
Score: Time of every set (7 scores)
TC: 21 mins
Cool down
Cool down 3-4 minutes on bike or rower
+
Lower Body Flow
()
You must be logged in to post a comment.