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
deload week
1 set of 5 @ 36%
1 set of 5 % 45%
1 max effort set @55%
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
1 deadlift (255/175)
1 round of Cindy
2 deadlifts
1 round of Cindy
3 deadlifts
1 round of Cindy
4 deadlifts
etc…..
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