CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
200 M Jog
3 Rounds
10 Scap Pulls on Rig
15 KB Swings
15 KB Goblet Squats
10 Band Pull Aparts
Conditioning
Metcon (No Measure)
20 seconds on 10 seconds off for 8 minutes alternating between two movements.
L-sit hold off of bumper plates
plank hold
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
30 Double Unders
15 Power Cleans (115/85)
30 Double Unders
100 M Sprint
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