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 (No Measure)
10 minute EMOM
100 m sprints
Metcon
B: Metcon (4 Rounds for time)
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats 95/65lbs
50 Double unders
KG: 40/30
Score: Time of each set (4)
Scaling options
Beginner
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats @light
50 Single unders
Intermediate
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats @65/45
25 Double unders
COMP
As written
Extra Accessory
Metcon (No Measure)
3 rounds
20 Banded Good morning
30 sec/elbow Side planks
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