Sunday, April 10th 2022

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

EMOM 4

Odd: Bike/Row/Ski

Even: 1 Air squat every 3,5,7,10 seconds

B. Mobility

Standing banded psoas march

20 alternating reps

https://youtu.be/FDoih85T5vo

Metcon

A: Metcon (Time)

3 rounds

50 Burpee to a target

60 KB swings 24/16 Kg
Score: Time

TC: 27mins

Intermediate

3 rounds

30-50 Burpee to a target

30-60 KB swings or Russian KB swings @24/16 Kg

Extra Accessory

Metcon (No Measure)

3 sets

6 Nordic ham curls

25/25′ Banded monster walks

20 Glute bridges

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