CrossFit Illuminati – CrossFit
Warm-up
200 M Run
3 Rounds
10 Goblet Squats
10 KB Swings
20 Lunges
Weightlifting
Alternating KB Gorilla Rows (5×10 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.
if not enough KB, may use 1 KB.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
100 DU’s
10 front squats
25 Shoulder Taps
M 155 lb. F 105 lb.
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