CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/plant-the-seed-short
Warm-up
warm up press and squat (No Measure)
200 m run
3 rounds
10 plate G2OH
10 push press
10 front squats
Conditioning
Metcon (No Measure)
E1.5MOM
100 m sprint x10
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
5 weighted squats
5 shoulder to overhead
10 burpees
if you dont have any weights available, sub 20 air squats for 5 weighted squats. sub handstand push ups for shoulder to overhead.
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