CrossFit Illuminati – CrossFit
Warm-up
ROM WOD
Metcon (No Measure)
https://app.romwod.com/workout/worth-the-time
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)
Partner back rack carry (135/95)
2x200m (each partner)
Partner A will carry barbell 200 m while partner B waits at starting line. Once Partner A returns, Partner B will go and Partner A will rest.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMPRAP
5 box jumps (30/24)
3 Power cleans (225/155)
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