CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 sets
10 cal machine
12 wall balls
15 Banded Good Mornings
B. Mobility
Pigeon stretch
45 seconds each side
C. Activation
2 sets
5/5 Lunges
10 Russian KB swings
3 Inch worms
5 Push up to downward dogs
Gymnastics
A: Metcon (No Measure)
“Kid Day”
EMOM 10 minutes
X Skill
Choose a skill based movement and rep range for the even minute. Ie:
-Muscle up
-Butterfly pull-ups/CTB
-Handstands
-Pistols
Metcon
B1: Metcon (AMRAP – Reps)
2 rounds of
AMRAP 2minutes
60 double unders
Max rep Box jump overs 30/24″ in the remaining time
Rest 2mins b/w rounds
B2: Metcon (AMRAP – Reps)
2 rounds
AMRAP 2minutes
12 Box jump overs 30/24″
Max double unders in the remaining time
Score: Total reps + cals completed
TC: 10mins
Extra Accessory
Metcon (No Measure)
4 rounds for quality
10 Barbell Hip Thrusts@mod
30 sec/side Side plank
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