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
Conditioning
Metcon (Time)
2000 m assault bike
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
11 power cleans (135/95)
19 double unders
8 T2B
2 bar muscle ups
After Party
1-Mile Run (Time)
Max Effort 1-Mile Run
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