CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
60 sec Row @mod then hard
10 in-and-out squats
B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Specific
1 set
5 Goblet squat + shift
3 Jumping air squats
5 Banded wall-slides, slow and controlled
3 wall walks
Metcon
A: Metcon (Time)
3 rounds
30 Front Squat 135/95lbs
50 Cal Row
10 Wall walks
KG: 60/40
Score: Time
TC: 30mins
Scaling options
Beginner
3 rounds
30 Front Squat @light-moderate
30-50 Cal Row
10-12 Inch worms + push-up
https://youtu.be/Gv0rFtj-XjI
Intermediate
3 rounds
30 Front Squat @115/75
50 Cal Row
5-10 Wall walks
COMP
Every 7 minutes for 21 minutes
3 rounds
10 Front Squat @135/95
15 Cal Row
100′ HS walk
Extra Accessory
Metcon (Weight)
Double DB/KB OH Carry
4 x 100′ @Heavy
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