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
Conditioning
100 PUSHUPS (Time)
100 PU FOR TIME
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute ascending ladder
2-4-6-8-10…….
front rack lunges (each leg)
HSPU
After Party
Metcon (No Measure)
3,000 m bike
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