CrossFit Illuminati – CrossFit
Warm-up
Press Warm up (No Measure)
200 m run
3 rounds
8 BB strict press
8 barbell push press
15 air squats
10 push ups
Conditioning
Metcon (AMRAP – Reps)
pull up game
(rx+ muscle ups)
Metcon
Metcon (AMRAP – Reps)
3- 5 minute rounds
(1 minute rest between each round)
D-ball to shoulder (80/50)
bike for cals
shoulder to overhead (155/105)
box jumps (30/24)
row for cals
After Party
Metcon (No Measure)
100 sit ups or 40 ghd sit ups
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