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
Weightlifting
Snatch Balance (5×3)
Metcon
Metcon (AMRAP – Reps)
3- five minute AMRAPS no rest in between
AMRAP #1
20 double unders
20 box jumps (24/20)
AMRAP #2
20 GHD sit ups
20 cal row
AMRAP #3
air squats
DB snatch (50/35)
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