CrossFit Illuminati – CrossFit
Warm-up
squat warmup (No Measure)
200 m run
3rds
15 air squats
10 med ball situps
10 supermans
5 empty barbell push press
Strength
Back Squat (20 minutes to find 1RM)
Metcon
Metcon (AMRAP – Reps)
3- 5 minute rounds
(1 minute rest between rounds)
wall balls
GHD sit ups
SDHP (75/45)
row for calories
burpees
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