CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
600 m bike
3 rounds
10 plate ground to overhead
10 air squats
10 burpees
Conditioning
Metcon (Time)
1 mile partner relay
In teams of two, partners will take turns completing one mile total in increments of 200 m runs
Metcon
Metcon (AMRAP – Rounds and Reps)
3- five minute AMRAPs, one minute rest in between
AMRAP #1
200 m bike
8 d-ball to shoulder (80/50)
AMRAP #2
10 GHD sit ups
10 calorie row
AMRAP #3
40 double unders
12 DB snatches (70/45)
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