CrossFit Illuminati – CrossFit
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)
4 unbroken sets
(rest as much time as needed between each set)
3 turkish get ups (each side)
20 KB swings
10 KB step ups (20/16)
Metcon
Metcon (Time)
150 wall balls for time (20/14)
every time you break, you must complete a 10 cal row
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