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
Floor Press (5×5)
off the rack
Metcon
Metcon (Time)
Carry On
200 m overhead barbell carry (135/95)
400 m farmer carry (45/25)
800 m sandbag carry (60/40)
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