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
Metcon
Metcon (AMRAP – Rounds)
15 Min EMOM
5 Barbell Push Ups
5 Barbell Roll Outs
*Dont use 15 lb. bars and use 35lb+ plates
Metcon (Time)
For time:
100 Double Unders
20 Front Rack Lunge in Place
20 Push Press
100 Double Unders
15 Front Rack Lunge in Place
15 Push Press
100 Double Unders
10 Front Rack Lunge in Place
10 Push Press
1 Bar for Lunge and PP (135,95)
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