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
Waiter’s war (No Measure)
4 rounds
30 second squat hold penalty for everyone but the winner
Metcon
Metcon (Time)
50 box jumps (30/24)
50 kettlebell swings (70/53)
50 knees-to-elbows
50 wall-ball shots (20/14)
50 burpees
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