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
Gymnastics
Metcon (No Measure)
SLIPS work
(scales, L-sit, Inversions, plank holds, stretching)
front scale
back scale
L-sit
handstand hold
plank (L,R,Center)
sumo stretch
pigeon stretch
Metcon
Metcon (AMRAP – Rounds)
16 minute EMOM
odd: 7 devils press (50/35)
even: 15 wall balls (20/14)
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