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
Accessory work
100 PUSHUPS (Time)
100 PU FOR TIME
Metcon
Metcon (AMRAP – Reps)
4 – four minute rounds
(one minute rest between rounds)
one minute for each movement, score is total number of reps completed
clean and jerk (155/105)
bike for cals
bar muscle ups
ghd sit ups
You must be logged in to post a comment.