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
Accessory work
SLIPS (No Measure)
Metcon
Metcon (AMRAP – Reps)
3 – five minute rounds
one minute rest between rounds
bike for cals
DB snatches (50/35)
box jumps (30/24)
row for cals
D-ball to shoulder (80/50)
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