CrossFit – Fri, Apr 28

CrossFit Illuminati – CrossFit

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Warm-up

A. General

30 Jumping Jacks

25′ samson stretch lunges

30 air squats

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Metcon Activation

2 sets

10/8 cal machine

10 Alternating lunges

3 Russian KB swings + 3 Full swings

5 Prone floor angels:

https://youtu.be/HTX6KVrvXeg

Weightlifting

Back Squat (6 x 10 @ 60%
)

TC: 18 minutes

Score: Weight

Perform

10 x 10 @ 62.5%

Rest 90 seconds between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18minutes

400 M run

15 Kettlebell swings 32/24 Kg

9 Burpee
Score: Rounds & Reps

Perform

400 m run

15 Kettlebell swings 32/24 Kg

9 Burpee pull-up @ 6″ above standing reach

Extra Accessory

Accessory (Checkmark)

3 sets

50’/side Single arm Farmer Carry

10 Hollow body rocks

5/side Bird dog + DB row

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