01/14/2021

CrossFit Illuminati – CrossFit

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ROM WOD

Metcon (No Measure)

https://app.romwod.com/routine/strong-pertinacity-short

Warm-up

new school (No Measure)

400 m run

high knees/knee hugs

butt kicks/ ankle pulls

sumo stretch/lunge

2 rounds

10 kb swings

10 goblet squats

10 burpees

10 band pull aparts

Metcon

Metcon (Time)

21-15-9

floor press (155/105)

ring dips

ghd sit ups

(movements can be done in any order, rep scheme remains the same)

After Party

Metcon (No Measure)

accumulate 2 minutes each

plank

side plank left

side plank right