CrossFit Illuminati – CrossFit
Warm-up
400 M Jog
3 Rounds
10 Pushups
10 Wallballs
15 Sit Ups
Then 2 Rounds:
1 min Pigeoon Stretch / leg
1 min Couch Stretch / leg
Metcon
Metcon (AMRAP – Rounds)
Back Squat
2 Rounds:
3 Reps @ 80%
2 Reps @ 85%
1 Rep @ 90%
Rest approx 2:00 between each set of squats. Please share racks if need be.
*Perfect score is 6 successful rounds of lifts.
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 15 Minutes:
3 Thrusters (95/65), 3 burpee over bar
6 Thrusters (95/65), 6 burpee over bar
9 Thrusters (95/65), 9 burpee over bar
*35 Double Unders after every Round
You must be logged in to post a comment.