CrossFit Illuminati – CrossFit
Warm-up
Deadlift warm up (No Measure)
200 m run
3 rds
10 money makers
10 hollow rocks
5 empty barbell good mornings
5 push ups
Weightlifting
Deadlift (5-5-3-3-3-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
1 Floor press (155/105)
2 sit ups
2 Floor press
4 sit ups
Continue with this pattern to each movement every round.
After Party
Metcon (No Measure)
Complete 3 rounds of each exercise before moving on to the next.
Level 1
:30 on/:15 off
– Rotating Planks
– Sit-Up Slides
– Crossbody Mountain Climbers
– Candlestick to Sit-Up
Level 2
:30 on/ :15 off
– Rotating Planks
– V-Sit Slides
– Crossbody Mountain Climbers
– Candlestick to Jump
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