CrossFit Illuminati – CrossFit
Warm-up
Deadlift warm up (No Measure)
200 m run
3 rds
10 money makers
10 hollow rocks
5 empty barbell good mornings
5 push ups
Skill
Metcon (AMRAP – Reps)
Kipping
We will spend 15-20 minutes focusing on the kipping motion. For the more experienced members, you will attempt 5 max effort sets of the most difficult movement you can do. Post movement in comments.
Metcon
Metcon (Time)
3 RFT
30 push ups
15 deadlifts (255/175)
10 ring dips
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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