CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/listen-to-the-quiet
Warm-up
Jumping squats, mountain climbers, G2OH (No Measure)
400 m run
3 rds
10 Jumping squats
10 Mountain climbers
10 Plate G2OH
Metcon
Metcon (AMRAP – Rounds)
18 minute EMOM
6 rounds
minute 1: 5 strict handstand push ups
minute 2: 10 alternating pistols
minute 3: 15 sit ups (or 10 ghd sit ups)
ghd sit ups = RX+
After Party
Metcon (Time)
Focus on a skill for 15 minutes. Ask your coach for help on technique.
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