Sunday, December 5th 2021

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

Warm up

A. General

EMOM 6mins

1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

3- 20 Seconds/side PNF lat stretch on floor

https://www.youtube.com/watch?v=2F-wH4sDFho

B. Mobility

Prayer stretch with foam roller

3 x 5-10 breaths while holding the stretch

Time:6:50—>

https://youtu.be/9LJDGUulS_8

C. Specific

2 sets

-7 Banded W-Y

-5 beat swings

-7 Ring rows + pause

-5 beat swings

7 V-ups

Metcon

A: Metcon (Time)

For time

100 Sit-ups

10 Wall walks

75 Sit-ups

7 Wall walks

50 Sit-ups

5 Wall walks
Score: Time

TC: 20mins

COMP

For time

50 GHD Sit-ups

200′ HS walk

40 GHD Sit-ups

100′ HS walk

30 GHD Sit-ups

50′ HS walk

Extra Accessory

Metcon (Weight)

Wide stance Good morning

3 x 8 @moderate

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