02/10/2021

CrossFit Illuminati – CrossFit

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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

Accessory work

Metcon (Weight)

E2MOM for 12 minutes

40 ft back rack walking lunges

AHAP

Metcon

Metcon (AMRAP – Reps)

E2MOM for 16 minutes alternating between the two buy in/AMRAPs

200 m run

with time remaining max effort toes to bar

50 double unders

with time remaining max effort KB swings (70/53)