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 (No Measure)
tabata x2
(alternating between two movements)
plank walk outs
Russian twists
Metcon
Metcon (AMRAP – Reps)
three – 4 minute rounds (1 minute rest between rounds)
D-ball to shoulder (80/50)
Box jumps (30/24)
Devil’s press (50/35)
GHD sit ups
Score is total number of reps
After Party
Warm-up (No Measure)
100 shoulder diamonds
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