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
Conditioning
Metcon (No Measure)
E1.5MOM for 15 minutes
100 m sprints
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
After Party
Metcon (No Measure)
accumulate 4 minutes of plank hold
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