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
Strength
Bear Complex (5×3)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Watch live feed for instruction.
Metcon
Metcon (Time)
40-30-20-10
push ups
wall facing air squats
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