Sunday, October 31st 2021

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

6mins Row

@top of every 2 mins:

5 Banded rows + 10 Good Mornings

B. Mobility

Single leg deficit calf raise

30 sec/side

https://youtu.be/yEISAXTM680

C. Specific

AMRAP 3mins

100m Straight legged row

15 sec/leg of single leg plate hops

50m Row @RPE 10

Metcon

A: Metcon (Time)

For time

3Km Row

100 Box jump overs 24/20″

3Km Row
Score: Time

TC: 40mins

Intermediate

2.5Km Row

70-100 Box jump overs @24/20″

2.5Km Row

Extra Accessory

Metcon (No Measure)

Easy walk or bike 3 minutes

Crossbody stretch

take as much time as you need on both sides

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