CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/so-much-more-than-average-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
Skill
Metcon (AMRAP – Reps)
double under or triple under work
For those of you who have a rope and are proficient with the movement, do one 5 minute round of as many reps possible. (RX+ = triple, RX= double)
For those of you that have a rope, but need to work on the movement, spend 15 minutes practicing. This is a great time do work on these, NO ONE IS WATCHING!!!
If you dont have a rope, do five minutes of max effort big hops with double taps on the hips.
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
10 russian twists
10 sit ups
10 swings
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