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 (No Measure)
Rock, Paper, Scissors
Metcon
Metcon (Time)
3 RFT
30 push ups
20 front squats (115/85)
20 push press
15 ring dips
After Party
Metcon (No Measure)
250 m ski erg
500 m row
1000 m bike
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