CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/ritualistic-short
Warm-up
Warm-up (No Measure)
90 second jog in place
E1.5MOM for 6 rounds
10 lunges
10 swings (orweight G2OH)
10 supermans
Strength
Metcon (No Measure)
E1.5MOM for 9 minutes
10 weighted bent over rows
Metcon
Metcon (AMRAP – Reps)
On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of flutter kicks, rest 10 seconds
Then, 5 rounds of:
20 seconds of squat cleans, rest 10 seconds
20 seconds of mountain climbers , rest 10 seconds
Then, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds
20 seconds of jumping jacks, rest 10 seconds
If you don’t have any weights at home, get creative. 1 gallon milk jugs weigh about ten pounds when filled. Just make sure the lid is on tight. If you can’t find anything to lift, substitute burpees for weightlifting movements.