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
Metcon (AMRAP – Reps)
death by toes to bar
start with 3 reps, add one rep every following minute. Score is number of last successful round completed.
Metcon
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP
50 double unders
12 hang power snatches (115/75)
3 rope climbs
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