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 (AMRAP – Reps)
tabata x2
sit ups
push ups
Alternate between the two movements for 8 minutes. Score is the least number of reps of each movement added together.
Metcon
Metcon (AMRAP – Rounds)
20 minute partner EMOM
5 thrusters (95/65)
5 burpees
one partner works while other partner dead hangs
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