CrossFit Illuminati – CrossFit
Warm-up
warm up press and squat (No Measure)
200 m run
3 rounds
10 plate G2OH
10 push press
10 front squats
Strength
Thruster (3-3-3-3-3-3-3)
Metcon
Metcon (Time)
400 meter Run
4 Rounds of Cindy*
300 meter Run
3 Rounds of Cindy*
200 meter Run
2 Rounds of Cindy*
100 meter Run
1 Round of Cindy*
*1 Round of “Cindy” is 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.
After Party
Metcon (No Measure)
Level 1
:40 on / :20 off on each exercise
– Flutter Kicks
– Planche Press
– Tap Crunches
– Floor Thrusters with Knee Push-Up
– Hollow to Arch Roll
Level 2
1:00 on each exercise
– Flutter Kicks
– Wall Walks
– Tap Crunches
– Floor Thrusters with Push-Up
– Rolling V-Up
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