CrossFit Illuminati – CrossFit
Warm-up
Back Squat warm up (No Measure)
20 jumping jacks
25 air squats
50 m high knees
50 m butt kickers
10 leg swings (both legs each way)
20 money makers
100 m kareoke (get knee high, jog back)
20 mountain climbers
30 seconds spiderman stretch
30 seconds couch stretch
30 seconds butterfly stretch
Weightlifting
Back Squat (20 minutes to establish a 1RM)
Metcon
Metcon (Time)
300 Reps for Time
Following the pattern:
20 second Pull-Ups
10 second Rest
20 second Push-Ups
10 second Rest
20 second Alternating Reverse Lunges
10 second Rest
20 second Air Squats
10 second Rest
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