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
Metcon
Metcon (Time)
1 round:
30 front rack lunges (95/65)
100 DUs
30 front rack lunges (95/65)
*Rest 3 min*
2 rounds:
20 hang power snatches (95/65)
20 OHS (95/65)
20 burpees over the bar
*Rest 3 min*
4 rounds:
10 SDLHP (95/65)
10 push press
20 air squats
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