CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2min Row @easy
B. Mobility
Prone PVC shoulder dislocates
10 reps
https://youtu.be/JEWmoIwYUb0
C1. tabata hollow rocks
C2. Specific (Pre-Metcon)
3-2-1 reps
TTB
DB step-up overs
Metcon
B: Metcon (Time)
30-20-10 TTB
10 DB step up overs after each set
@24/20″ + 2×50/35lbs
KG:22/16
Score: Time
TC: 15 mins
Scaling options
Beginner
30-20-10
V-ups or Sit-ups
Box step up overs after each round
@24/20
Intermediate
30-20-10
Toes to eye level or 10 TTB each round
10 DB step up overs after each round
@24/20″ + 2×35/25lbs
COMP
30-20-10
TTB
Yards KB Lunges @32/54
Extra Accessory
Metcon (No Measure)
3 sets
10/10 Banded leg extension
30 sec Bear hug Wall sit
Metcon (No Measure)
3 sets
10/10 Banded leg extension
30 sec Bear hug Wall sit
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