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
Accessory work
Metcon
Metcon (No Measure)
tabata x2 (alternating between two movements)
ring dips
l-sits
Metcon (AMRAP – Rounds)
5 three minute rounds with one rest between rounds
bike for cals
DB G2OH (70/45)
box jumps (30/24)
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