CrossFit Illuminati – CrossFit
Warm-up
400 M Run
15 situps
15 Push Ups
10 BB or DB Good mornings
5 Burpees
Weightlifting
Kettlebell Deadlift (7 x 5)
DL with a Cadence: 3 secs up, 1 sec at top, 3 secs down.
Name of game is staying under tension. Go slow and no cheating on timing.
Metcon
Metcon (AMRAP – Rounds)
3 Rounds (Rotating on the 2 Minute):
Minutes 0-2: 25 Slam Balls
Minutes 2-4: 30 KB Swings (53/35)
Minutes 4-6: Run to Old 200 m Marker w/ bag (50/25)
RX+: 70/53 lb KB
Run to Old 200 M marker NOT 200 m.
Score Successful Rounds. Perfect score is 9
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