CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
400m Easy run
10 Alternating Cossack squats
B. Mobility
30 second calf stretch (each leg)
C. Specific
2 sets
50ft A skips
50ft Butt kicks + 50ft sprint
10 Tempo wall balls @3sec down
Metcon
A: Metcon (AMRAP – Reps)
Every 3 mins for 30 mins
400m Run
Max Wall balls @20/14lbs
KG: 10/6
Score: Total reps
Scaling options
Beginner
Every 3 mins for 30 mins
200m Run
Max Wall balls @light
Intermediate
As written
Extra Accessory
Metcon (No Measure)
Banded abs roller
5 x 5
Rest as needed between sets
Goal: Abs strength
Points of performance:
– Control every portion of the descent
– Make sure your spine remains in a neutral position. NO HYPEREXTENSION AT THE BOTTOM. Increase band resistance as needed.
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