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
Skill
Metcon (Time)
Pistols
(For those proficient in the movement, complete 60 reps total as fast as possible.)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
400 m run
10 DB power snatches (70/45)
20 push ups
3 rope climbs
run doesn’t count as rep
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