CrossFit Illuminati – CrossFit
ROM WOD
Metcon (No Measure)
https://app.romwod.com/routine/strong-pertinacity-short
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
Metcon
Metcon (Time)
21-15-9
floor press (155/105)
ring dips
ghd sit ups
(movements can be done in any order, rep scheme remains the same)
After Party
Metcon (No Measure)
accumulate 2 minutes each
plank
side plank left
side plank right
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