Tuesday, January 11th 2022

CrossFit Illuminati – CrossFit

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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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