CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/tiger-s-blood-short
Warm-up
new school (No Measure)
400 m run
high knees/ham string stretch
butt kicks/ quad stretch
sumo stretch/lunge
2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts
Metcon
Metcon (AMRAP – Rounds)
15 minute EMOM (alternating between 3 movements)
5 tire flips
20 KB swings
10 bench press
(athletes choose own weights)
After Party
Metcon (No Measure)
50 back extensions
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