CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
500 m row
2 rounds
10 plate G2OH
10 burpees
15 air squats
then
high knees/broad jump
carioca/carioca
30 second calf stretch
30 second quad stretch
Conditioning
Metcon (Time)
4- 400 m run
1 minute rest between rounds
(include rest in time)
Metcon (Time)
100 KB snatches for times (53/35)
RX+ don’t set it down the entire wod, can only rest in overhead position
After Party
Metcon (No Measure)
200 flutter kicks
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