CrossFit Illuminati – CrossFit
Warm-up
new school (No Measure)
400 m run
high knees/knee hugs
butt kicks/ ankle pulls
sumo stretch/lunge
2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts
Accessory work
Metcon (Time)
150 sit ups for time
Rx+ 50 ghd sit ups for time
Metcon
Metcon (AMRAP – Reps)
Five 3-minute AMRAPs in 19 minutes
200 meter Medicine Ball Run (20/14 lb)
Max Reps Wall Ball Shots (20/14 lb, 10/9 ft)
After Party
Warm-up (No Measure)
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
– 10 Burpees
– 10 Tuck Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Single Leg Lifts (5 each side)
Level 2
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Leg Lifts
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