Sunday, May 1st 2022

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

400m Run

-Gradually building pace from easy to hard

B. Mobility

Piked runners calf pedals

60s

C. Specific

2 Sets

50′ A skips

50′ Butt kicks

5-10 Scap pushes

10 Russian KB swings

Metcon

A: Metcon (Time)

For time

400m Run

15 Burpees

45 KB swings 32/24 Kg

800m Run

30 Burpees

30 KB swings 32/24 Kg

1,200m Run

45 Burpees

15 KB swings 32/24 Kg

1,600m run
Score: Time

TC: 45mins

Intermediate

For time

400m Run

15 Burpees

45 KB swings @24/16 Kg

800m Run

30 Burpees

30 KB swings @24/16 Kg

1,200m Run

45 Burpees

15 KB swings @24/16 Kg

1,600m run

Extra Accessory

Metcon (Weight)

3 sets

10 Tall kneeling band T

5/5 Half kneeling KB press