CrossFit Illuminati – CrossFit
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
Warm-up (No Measure)
warm up games
plate game
smack
Metcon (AMRAP – Rounds and Reps)
3 – 5 minute AMRAPs (1 minute rest in between)
10 ghd sit ups
300 m bike
10 wall balls (20/14)
40 double unders
3 muscle ups
12 KB swings (70/53)
After Party
Metcon (No Measure)
50 sandbag pull throughs
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