11/28/2019

CrossFit Illuminati – CrossFit

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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

Jenkins (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 40 minutes

50 Burpees

400 meter Run

50 Kettlebell Swings (53/35)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run

Split work between partners as needed. Run together.