CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/conquer-from-within-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
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats
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