CrossFit Illuminati – CrossFit
Warm-up
run cfi (No Measure)
200 m run
broad jump/ duck walk
bear crawl/ lunge & torso twist
carioca/carioca
2 rounds
15 air squats
10 KB swings
10 KB push press (each arm)
30 second calf stretch (each leg)
20 second quad stretch ( each leg)
Conditioning
Metcon (Time)
1 mile sandbag run
teams of three will run side by side while one person carries the team’s sandbag. switch off as needed.
(50/25)
**distance and weight will be scaled accordingly**
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP
10 thrusters (135/95)
5 bar muscle ups
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