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
Strength
400 m back rack carry (Time)
135/95
Metcon
Metcon (AMRAP – Reps)
3 – 5 minute rounds
1 minute at each station
1 minute rest between rounds
GHD sit ups
KB snatch (53/35)
Push press (75/45)
Double unders
wall balls (20/14)
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