CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/jurassic-rom-short
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)
Run
EMOM
odd minutes- 10 air squats
even minutes- 6 lunges
Rx+ 1.5 miles
Rx 1 mile
Scaled .5 mile
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
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