CrossFit Illuminati – CrossFit
ROM WOD
Metcon (No Measure)
https://app.romwod.com/routine/sure-fire-short
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
Metcon (Time)
1 mile partner sandbag suicide run
one partner runs 200 m while other partner rests. They will then switch until each partner has run 4 200 m
1 -200 m suicide equals from garage door to fence, back to red van, back to garage door
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
100 double-unders
25 toes-to-bars
25 push ups
50 box jump overs 24/20
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