CrossFit Illuminati – CrossFit
Warm-up
500 Row
3 Rounds
5 Pushup into Inchworm
15 Jumping Sqats
10 Leg Swings
Then 2 Rounds 1 min. each leg
Calf Stretch
Pigeon
Gymnastics
10:00 Skill Work:
Pistols – banded, foot on plate, hooked leg, Rx’d with hand hold, Rx’d without hand hold. If you have pistols: 4 x 10 alternating
Metcon
Metcon (Time)
For Time:
21-15-9-3
Sumo Deadlift High Pull (115/75)
Push Press (115/75)
Lateral Burpees
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