CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
750 m bike
3 rounds
10 scap pulls
10 ring rows or pull ups
10 plate ground to overhead
10 burpees
Gymnastics
Metcon (No Measure)
Muscle up review
Focus on both bar and ring muscle ups. For those athletes that have both, work on a variation that you dont have (strict, strict L-sit, weighted)
Metcon
Metcon (AMRAP – Reps)
Every 90 seconds for 15 minutes
100 m run
AMRAP deadlifts with time remaining (225/155)
(if its raining we will substitute alternating between)
50 double unders
125 m row
250 m bike
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