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
Strength
Turkish Get Up (5×3 (each side))
TC: 15 minutes
Metcon
Metcon (Time)
3 rounds
Run, bike or row
10 D-ball to shoulder (80/50)
3 rope climbs
athletes will run 400m once, row 500m once, and bike 1,000m once
Extra Accessory
Metcon (No Measure)
Floor facing W hold
Accumulate 180 seconds
Goal: Upper back isometric strength
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