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 (Time)
1 push press (135/95)
2 power cleans (135/95)
3 deadlifts (135/95)
4 pull ups
5 box jumps (30/24)
6 T2B
7 cals on rower
8 push ups
9 KB swings (70/53)
10 wall balls (20/14)
11 ghd sit ups
12 cals on bike
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