CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/battle-minded-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 – Rounds)
5 – 3 minute rounds (no rest between rounds)
M1- bike (500/400)
M2-rope climbs (3/2)
M3-20 push ups
After Party
Metcon (No Measure)
150 scissor kicks
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