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
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.
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