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
Metcon (AMRAP – Reps)
Tabata x 2 (8 minutes total. Alternate between 20 seconds of air squats and Situps)
Metcon
Metcon (Time)
For time:
200 M Run
20 Front Rack Lunges in Place
20 Single DB Push Press per arm
200 M Run
16 Front Rack Lunges in Place
16 Single DB Push Press per arm
200 M Run
12 Front Rack Lunges in Place
12 Single DB Push Press per arm
Front Rack Lunge in Place (115,85)
DB Push Press (45,30)
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