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
Metcon (AMRAP – Reps)
death by push press (135/95)
start with 2 reps, and 2 reps every following minute. score is number of REPS in last successful round.
for scaling options, pick a weight that you’ll be able to get through the set of 10 reps.
Metcon
Metcon (AMRAP – Reps)
3- 5 minute rounds
1 minute rest between rounds.
each minute consists of a different movement.
row for calories
rope climb
bike for calories
alternating pistols
bar muscle ups
score is total number of reps completed. For your score to be considered Rx, you must complete at least 5 bar muscle ups, 8 pistols and 3 rope climbs per round.
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