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 (Time)
150 partner d-ball to shoulder for time
Metcon
Metcon (Time)
5 RFT
12 DB snatches (70/45)
9 floor press (155/105)
6 bar muscle ups
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