CrossFit Illuminati – CrossFit
Warm-up
Press Warm up (No Measure)
200 m run
3 rounds
8 BB strict press
8 barbell push press
15 air squats
10 push ups
Accessory work
Metcon (Time)
15 strict HSPU
2 minute rest
12 strict HSPU
1 minute rest
9 strict HSPU
30 second rest
6 strict HSPU
Metcon
Metcon (AMRAP – Rounds)
EMOM (with a Partner) for 20 minutes
7 D-ball to shoulder (80/50)
5 Burpees
While partner hangs from Pull-Up Bar
This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.
You must be logged in to post a comment.