CrossFit Illuminati – CrossFit
Warm-up
ROM WOD
Watering Can (13 min)
https://app.romwod.com/workout/watering-can
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 (Time)
3 Rounds:
20 Front Rack DB Lunges (total) (45/30)
5 Wall Climbs
20 Single Arm DB OHS (10/side)
* 200 M Run After every Round
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