CrossFit – Sun, Nov 13
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. Specific Bench Press Activation 3 rounds 10 cal Assault bike 10 Partner Med ball chest passes 10 Horizontal plate presses https://youtu.be/yPJO6zQIJfk B. Specific Rowing Speed ramp up: 3 sets 50m Legs only row (arms straight, hips closed) 50m Legs and hips (arms straight) 100m Full stroke…