CrossFit Illuminati – CrossFit
Warm-up
Press Warm up (No Measure)
200 m run
3 rounds
8 BB strict press
8 barbell push press
15 air squats
10 push ups
Skill
Metcon (Time)
Handstand push ups
For those that are proficient in the movement, you’ll be doing 30 for time. All others will be focusing on the skill.
Metcon
Metcon (Time)
400 m run
40 KB snatches (53/35)
400 m run
40 KB clean and jerks
After Party
Metcon (No Measure)
2 minute front and back scale (both legs)
8 minutes total work
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