CrossFit Illuminati – CrossFit
Warm-up
new school (No Measure)
400 m run
high knees/ham string stretch
butt kicks/ quad stretch
sumo stretch/lunge
2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts
Weightlifting
Overhead Squat (5×5)
Metcon
Metcon (Time)
5 rounds for time of:
15-ft. rope climb, 1 ascent
20 push ups
15-ft. rope climb, 1 ascent
12 D-ball to shoulder plus squat
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