11/15/17

CrossFit Illuminati – CrossFit

ROM WOD

ENERGY FLOW (15 min)

https://app.romwod.com/workout/energy-flow

Warm-up

3 ROUNDS:

25 Double Unders

5 Leg Swings Side to Side / Forward Back

10 Push Up to Downward Dog

10 Romanian Deadlifts w/ a bar

Metcon

Metcon (Time)

6 x 100 m sprints with 1 minute in between.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Deadlifts (225/155)

15 Toes to Bar

20 Wallballs (20/14)