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 (AMRAP – Reps)
Tabata back squats (95/65)
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments.
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