CrossFit Illuminati – CrossFit
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
100 PUSHUPS (Time)
100 PU FOR TIME
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Extra Accessory
Alternating KB Gorilla Rows
Set up in Sumo Stance, 2 kb between legs with handles facing shins. Pick up kb and rotate while pulling up to complete row. Lower kb and repeat w/ other side.
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