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CrossFit – Thu, May 18

May 18, 2023developerWODNo Comments

CrossFit Illuminati – CrossFit

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Warm-up

A. General

Amrap 7

10 Air squats

7 Burpees

5 Sky touches

B. Mobility

10 Hip & Shoulder extension, bent legs

10 Hip & Shoulder extension, straight legs

Scale this by elevating hands

​​ https://youtu.be/wW-GAz2CTCM

Strength

Turkish Get Up (4×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 minutes

16 HR Push-ups

16 Wall balls 20/14 lbs

16 weighted toe touches with med ball
Score: Rounds & Reps

KG: 9/6

Scaling Options

Beginner

12 Band assisted push ups

12 Wallballs @ 14/10 lbs

12 Ski touches

Intermediate

10 HR push ups

16 Wallballs @ 16/12 lbs

16 weighted toes touches with med ball

Extra Accessory

Accessory (Checkmark)

Tabata Reverse plank hold
Can also be done on hands

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