CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60 sec Bike/Row/Ski @easy
30/30 sec couch stretch
45 sec Bike/Row/Ski @mod
15 Russian KB swings
30 sec Bike/Row/Ski @hard
12 Alternating curtsy lunges
B. Mobility
Iron Cross Stretch
60sec
https://youtu.be/7T9Xo5cYuP0
C. Metcon Prep
5 reps on each movement in order
Metcon
A: Metcon (AMRAP – Reps)
Tabata
2 rounds
Bike/Ski/Row/Shuttle run (25′)
KB swings 53/35 lbs
Box step ups 1×70/50lbs, 24/20″
TC: 24 mins
Score: Reps*
*Each 25’ is a rep on the run
Scaling options
Beginner:
2 rounds
Bike/Ski/Row/Shuttle run (25′)
KB swings @ Russian (eye level)
Plate step ups with a DB @ Moderate weight
Extra Accessory
Metcon (No Measure)
Single Leg RDL
@ Moderate per hand
3 x 8/leg
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