CrossFit Illuminati – CrossFit
Warm-up
200 M Run
3 Rounds
10 Goblet Squats
10 KB Swings
20 Lunges
Weightlifting
Alternating KB Gorilla Rows (5×5 each side)
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.
Metcon
Metcon (Time)
200 m Run
30 Shoulder Taps
10 front squats
200 m Run
30 Box Jumps
10 Front squats
M 185 lb. F 135 lb.
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