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 (No Measure)
SLIPS
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
3, 6, 9, 12, etc.
Clean and Jerk (135/95)
Burpee + 12ft shuttle run
Toes to Bar
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