CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
A. General
Continuous Tabata
*2 intervals per movement
-Bike or Row
-Beat swings
-Scap pulls
-Hanging Leg raises (to L-sit)
B. Specific
3 sets
-7 scorpions (each side)
-7 Banded T pull aparts
-7 Ring rows + pause
Gymnastics
A: Metcon (6 Rounds for reps)
Every 2 mins for 12 mins
200m Run
Max rope climbs
Score: Total rope climb reps
Scaling options
COMP
200m Sprint
Max Pegboard or legless rope climb
Metcon
B: Metcon (6 Rounds for time)
Every 3 minutes for 18 minutes
10 Burpee box jump overs @30/24″
50 double unders
Extra Accessory
Metcon (Weight)
5×12 KB gorilla rows
()
You must be logged in to post a comment.