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
800 m sandbag run (Time)
800 m sandbag run
Women 20 or 40
Men 40 or 60
make sure to record your weight so you use the same weight in six weeks.
Metcon
Metcon (Time)
4RFT
20 wall balls (20/14)
20 KB swings (53/35)
20 box jumps (20/15)
20 KB push press (53/35) (10 L, 10 R)
200 m run
1 minute rest
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