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
Accessory work
bird dog rows (5×8)
Metcon
Metcon (AMRAP – Reps)
5 Rounds for Total Reps in 19 minutes
1 minute Kettlebell Swings (53/35)
1 minute Sit-Ups
1 minute bike for cals
Rest 1 minute
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