CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
400 m run
3 rounds
10-15 push ups
10 kb swings
10 ring rows
Strength
Bench Press (5-5-3-3-3-1-1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
5 box jumps (30/24)
3 power cleans (225/155)
After Party
Metcon (No Measure)
Complete 3 rounds of each exercise before moving on to the next.
Level 1
:30 on/:15 off
– Rotating Planks
– Sit-Up Slides
– Crossbody Mountain Climbers
– Candlestick to Sit-Up
Level 2
:30 on/ :15 off
– Rotating Planks
– V-Sit Slides
– Crossbody Mountain Climbers
– Candlestick to Jump
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