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
Accessory work
KB gorilla row (5×8)
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP
5 pull ups
10 push ups
15 air squats
max effort set of unbroken shoulder to overhead (155/105)
Score is number of shoulder to overhead completed
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