Sunday, March 6th 2022

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

Row 150m

25′ samson stretch lunges

Row 200m

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Activation

2 sets

5/5 Single leg broad jump

10 Banded good mornings

12 Trap-3 raises

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 22minutes

2, 4, 6, ect…

Air Squats

DB Step-ups 24/20″ + 1 x 50/35 lbs

Cal Bike/Ski/Row
Kg: 22.5/15

Score: Rounds + reps

Intermediate

DB @ 1×35/25 lbs

Extra Accessory

Metcon (No Measure)

Standing banded psoas march

3 x 60 sec

Rest as needed

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