CrossFit Illuminati – CrossFit
ROM WOD
Metcon (No Measure)
https://app.romwod.com/routine/life-changing-short
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
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute partner AMRAP
while partner A performs 200 m run, partner B performs AMRAP. partner A picks up where partner B left off when partner A returns from the run.
80 sit ups
60 push press (135/95)
40 dball to shoulder (80/50)
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