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 (Calories)
3 minute row for cals
3 minute rest
3 minute bike for cals
(score is total number of cals)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute ascending ladder
2-4-6-8-10-12….
front rack lunges (each leg)
HSPU
(95/65)
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