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
bird dog rows (5×10 each arm )
Metcon
Metcon (AMRAP – Reps)
5- 3 minute rounds with 1 minute rest between rounds
KB swings (70/53)
T2B
Box jumps (30/24)
After Party
Metcon (No Measure)
Accumulate 3 minutes of hanging L-sit
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