08/16/2019

CrossFit Illuminati – CrossFit

View Public Whiteboard

ROM WOD

Warm-up (No Measure)

https://app.romwod.com/routine/winning-short

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 (AMRAP – Reps)

15 minute AMRAP

200 m run

max effort KB swings (70/53)

Every time you set the Kb down, run a 200. Score is number of KB swings

After Party

Metcon (No Measure)

accumulate 2 minutes each

plank

side plank left

side plank right