CrossFit Illuminati – CrossFit
Warm-up
pull and hips (No Measure)
600 m bike
3 rounds
10 pull up or ring rows
10 plate G2OH
30 double unders
then
bear crawl/duck walk
carioca/carioca
Strength
Metcon (Weight)
KB cycle
Every 90 seconds for 10 rounds
1 arm Russian swing L
1 high pull L
1 KB snatch L
1 KB OHS L
1 arm Russian swing R
1 high pull R
1 KB snatch R
1 KB OHS R
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
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