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
Strength
1.5 bench press (5×5)
1 rep starts at top of lock out position, down to chest, halfway up then back down to chest, then back to lock out position
Metcon
Metcon (AMRAP – Reps)
3 – 5 minute rounds (1 minute rest between each round, 1 minute of work at each station)
wall balls (20/14)
T2B
box jumps (24/20)
Bike for calories
KB swings (70/53)
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