CrossFit Illuminati – CrossFit
Warm-up
750 m Bike
3 Rounds
10 Plate G2OH in Squat Position
10 Plate Chest Press Standing
15 Heavy Jump Ropes or 25 DU’s
Metcon
Metcon (Weight)
4 Rounds, two dumbbells.
First Trip – Left DB Overhead, right DB at Hang.
Second Trip – Left DB at Hang, right DB Overhead.
Third Trip – Both DB’s at Front Rack
Fourth Trip – Both DB’s Overhead
1 Trip = Walk across Gym (Beam to Beam)
1 Round = 4 Trips
Highway to Hell (Time)
3 Rounds:
75 Double-Unders
50 Body Weight Lunges In Place (Scale 35 Lunges)
10 Devils Press (35/25# DBs)
22 Minute Cap
No Weight for Lunges
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