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)
200 m overhead BB carry (135/95)
400 m farmer carry (50/35)
800 m sandbag carry (60/40)
After Party
Metcon (No Measure)
3 x 50
shoulder diamonds
(at your own pace)
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