CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 sets
30sec Bike/Row/Ski/100m Run
10 Wall Balls
10 Banded T pull aparts
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://youtu.be/-CiWQ2IvY34
C. Activation
3 sets
10 Strokes on row (20 seconds)
10 goblet squats
5/5 Farmers Press*
https://youtu.be/r5V1FlJGmYg
Metcon
A1: Metcon (Time)
On a continuously running clock
On the 0:00
1-2-3-4-5-6-7-8-9-10
Front Squats (95/65)
Ring dips
A2: Metcon (Time)
On the 10:00
21-15-9
Thrusters
63-45-27
double unders
A3: Metcon (Time)
On the 20:00
3 rounds
200 m run
20 push press
KG: 22.5/15
Score: three separate times
TC: 30mins
Extra Accessory
Metcon (No Measure)
Standing Banded W
3 x 15
Hold 5 seconds every 5 reps
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