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
1.5 bench press
1 rep starts at top of lock out position, down to chest, halfway up then back down to chest, then back to lock out position
Metcon
Metcon (Time)
5 RFT
25 KB swings
10 push press (135/95)
200 m run
(1minute rest)
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