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
800 m sandbag run (Time)
800 m sandbag run
Women 20 or 40
Men 40 or 60
make sure to record your weight so you use the same weight in six weeks.
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
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