CrossFit Illuminati – CrossFit
Warm-up
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Conditioning
Metcon (Time)
1 mile partner sandbag relay
(200 m increments)
Metcon
Metcon (Time)
4 RFT
100 double unders
8 wall walks
10 box jump overs (24/20)
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