CrossFit Illuminati – CrossFit
Warm-up
Jumping squats, mountain climbers, G2OH (No Measure)
400 m run
3 rds
10 Jumping squats
10 Mountain climbers
10 Plate G2OH
Conditioning
Metcon (AMRAP – Reps)
double under or triple under work
For those of you who have a rope and are proficient with the movement, do one 5 minute round of as many reps possible. (RX+ = triple, RX= double)
For those of you that have a rope, but need to work on the movement, spend 15 minutes practicing. This is a great time do work on these, NO ONE IS WATCHING!!!
If you dont have a rope, do five minutes of max effort big hops with double taps on the hips.
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP alternating between 2 movements each minute
odd object deadlift
push ups
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