Announcements
FRIENDSGIVING POTLUCK
Mark your calendars: Friday 12/1 @ 7:30 PM Friendsgiving potluck at the gym. Bring a dish and some drinks, and let’s celebrate!
CrossFit Illuminati – CrossFit
Warm-up
A. General
Partner Med Ball throw warm up
20 Chest pass
20 Split stance overhead toss
20 Underhand toss
10/10 Side throw
20 Seated (crunch hold) med ball toss*
* Seated but feet off the ground
B. Specific
3 sets
45 sec Row
5 Wall Balls
5 Beat Swing/Swinging knee tucks/Swinging leg raises/ TTB
Metcon
“Hera” (Time)
5 rounds for time
Row 30 calories
25 WB @ 20/14 lbs
25 TTB
TC: 30 minutes
Score: Time
KG 9/6
Scaling Options
Beginner
4 rounds
20-25 Cal Row
20 Wall Balls @ light
15 Hanging knee raises
Intermediate L1
5 rounds for time
30/25 Cal Row
25 Wall ball @ 16/12 lbs
20 Swinging Leg Raises
Intermediate L2
5 rounds for time
30/25 Cal Row
25 Wall ball @ 16/12 lbs
10 TTB
Extra Accessory
Upper Accessory (Checkmark)
3 sets
10 Standing Band pull apart
10 Standing Band pull down
Rest 60 seconds
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