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
Metcon (Weight)
10 minute EMOM KB cycle
1 arm Russian swing
1 high pull
1 clean and jerk
1 snatch
1 overhead squat
(Each arm)
Metcon
Metcon (AMRAP – Reps)
Five 2-minute AMRAPs in 14 minutes
75 Double-Unders
Max Sumo Deadlift High-Pulls
On a 14-minute clock, perform 5 rounds of 2-minute AMRAPs with 1-minute rest between rounds. For every round, athlete must complete 75 Double-Unders and max repetitions of Sumo Deadlift High-Pulls in the remaining time.
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