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
Metcon
Metcon (Time)
1 back squat (135/95)
2 power cleans
3 HSPU
4 db snatches (70/50)
5 00m bike
6 dball to shoulder (80/50)
7 wall balls (20/14)
8 push ups
9 ring dips
10 ghd sit ups
11 goblet squats (70/53)
12 00m run
We will be repeating the 12 days of christmas for those that werent able to attend on Thursday.
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