CrossFit Illuminati – CrossFit
Warm-up
pull and hips (No Measure)
600 m bike
3 rounds
10 pull up or ring rows
10 kb swings
30 double unders
then
bear crawl/duck walk
carioca/carioca
Conditioning
run row bike (Time)
400 m run
500 m row
1000 m bike
(can complete in any order)
Metcon
Metcon (AMRAP – Reps)
3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups (53/35)
Rest 2 minutes
After Party
Warm-up (No Measure)
2 Rounds for each level
Level 1
:30 on / :30 off
– Mountain Climbers
– Hollow Hold
– Plank Hold
– Superman’s
– Bent Knee Windshield Wipers
Level 2
:40 on / :20 off
– Mountain Climbers
– Hollow Hold
– Plank Walk Ups
– Superman’s
– Windshield Wipers
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