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
Strength
Turkish Get Up (5×3 each arm)
Metcon
Metcon (No Measure)
Partner A runs 400 M. Partner B does AMRAP KB swings (53/35).
Switch and repeat. (Each person only runs once)
Partner A runs 400 M. Partner B does AMRAP back squats (135/95) until partner returns. Switch and repeat.
Partner A runs 400 M. Partner B does AMRAP double unders. Switch and repeat.
Partner A runs 400 M. Partner B does AMRAP burpees. Switch and repeat.
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