CrossFit Illuminati – CrossFit
Warm-up
200 m Run
3 Rounds
10 Push Ups
10 BB Thrusters
25 Double Unders
Strength
Metcon (No Measure)
4 Rounds of each:
A) Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)
B) Unilateral Dumbbell Push Press
7-Rep Heavy (each side)
Unilateral = use 1 DB only at time. Complete all of A before moving to B.
Metcon
Metcon (AMRAP – Reps)
3- 5 minute rounds, 1 minute rest between rounds
burpees
wall balls (20/14)
bike for cal
power cleans (95/65)
Medball sit up toss to wall
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