CrossFit Illuminati – CrossFit
Warm-up
200 m Run
3 Rounds
15 KB Swings
10 Sandbag Rows
15 DB Goblet Squat
Conditioning
15 Minutes of CrossFit Hot Potato:
Make circle w/ everyone in squat passing 25 lb slam ball. When coach turns music off, person with ball leaves the circle. Each game round , circle gets smaller until there is 1 winner of the game. Everyone not in the circle does following movement while potato is being passed during a game:
1st Game) Plank Hold
2nd Game) Burpees
3rd Game) Sit Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
17 Min AMRAP:
Run to 200 m Marker
10 Slam Balls
10 Single Arm DB Push Press (5/arm 45/30#)
20 Front Rack DB Lunge (1 DB 45/30#)
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