CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
200m Run
30sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
15 sec Banded Good mornings
Metcon
A: Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
TC: 50 min
Score: Time
Scaling options
Beginner
400m Run
30 Russian KB swings @moderate
30 Ring rows
Intermediate
800m Run
20-30 KB swings @24/16 Kg
20-30 Pull-ups or Band assisted pull-ups
Perform
As written
Extra Accessory
Metcon (No Measure)
3 sets
10 Psoas march**
20 Hip extension on GHD @bodyweight*
Rest 60 seconds between sets
*Hold 5 seconds after 10th and 20th reps
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