CrossFit Illuminati – CrossFit
Warm-up
Jumping squats, mountain climbers, G2OH (No Measure)
400 m run
3 rds
10 Jumping squats
10 Mountain climbers
10 Plate G2OH
Strength
Alternating KB Gorilla Rows (5×10)
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
Cindy full of Grace (Time)
3RFT
3 Rounds of “Cindy”
10 Clean & Jerks (135/95)
1 Round of “Cindy” = 5 Pull-Ups / 10 Push-Ups / 15 Air Squats.
Once completed, Athletes will have completed 9 Rounds of Cindy and a full Grace.
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