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 (AMRAP – Rounds)
In 40 minutes complete:
2 mile run
300 ft bear crawl
50 burpees
In remaining time complete AMRAP of:
10 push ups
20 air squats
30 situps
score is rounds and reps of push ups, air squats, and sit ups completed
***Scaled version***
In 20 minutes complete
800 m run
150 bear crawl
25 burpees
In remaining time complete
AMRAP of:
10 push ups
20 air squats
30 sit ups
You must be logged in to post a comment.