CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
200 m run
4 rounds
10/8 cal Row @increasing intensity
10 Hollow Rocks
10 Prone Angels
B. mobility
Banded lat stretch
10 rep/arm
2 sets each arm
Accessory
SLIPS (No Measure)
Metcon
B: Metcon (5 Rounds for time)
Every 4 min x 5 rounds
200 m run
16 Burpee
12 Ring dips
TC: 20 min
Score: Interval Times
Scaling Options
Beginner
100 m run
12 Burpees
8 Feet assisted Ring dips
Intermediate
200 m run
12 Burpee
12 Band assisted Assisted Ring dips
Perform
Every 4 min x 5 rounds
2 rounds
12/10 Cal row
6 Burpee box jump @30/24″
3 Ring mu
Extra Accessory
Metcon (No Measure)
8 sets
3 Strict TTB*
6 Slam ball 30/20 lbs
Rest 45 seconds
* Add weight with medball if possible
Dynamic core endurance.
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