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
100 PUSHUPS (Time)
100 PU FOR TIME
Metcon
Metcon (AMRAP – Reps)
Partner WOD: I go, you go
5 x 4 min AMRAPs (as many reps as possible)
Partners run 200 m before going into each AMRAP, holding a band together
0-4 min – burpees
4:01-8 min – wall ball shots (20/14#)
8:01-12 min – sit-ups with a wall ball
12:01-16 min – DB snatch (50/35#)
16:01-20 min – DB goblet hold lunges
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