CrossFit Illuminati – CrossFit
Warm-up
Back Squat warm up (No Measure)
20 jumping jacks
25 air squats
50 m high knees
50 m butt kickers
10 leg swings (both legs each way)
20 money makers
100 m kareoke (get knee high, jog back)
20 mountain climbers
30 seconds spiderman stretch
30 seconds couch stretch
30 seconds butterfly stretch
Weightlifting
Pause Back Squat (5×3)
3 second pause at bottom of squat
Metcon
Metcon (Time)
3 RFT
14 single arm devils press (70/50)
50 air squats
200 m run
After Party
Metcon (No Measure)
2 Rounds for each level
Level 1
:30 on / :30 off
– Mountain Climbers
– Hollow Hold
– Plank Hold
– Superman’s
– Bent Knee Windshield Wipers
Level 2
:40 on / :20 off
– Mountain Climbers
– Hollow Hold
– Plank Walk Ups
– Superman’s
– Windshield Wipers
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