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Sunday, May 22nd 2022

May 22, 2022developerWODNo Comments

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

Run 200m

25′ samson stretch lunges

Run 400m

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. Specific

2 sets

5/5 Single leg broad jump

10 Banded good mornings

12 Trap-3 raises

Metcon

Metcon (Time)

For time

150 KB swings @ 24-16 kg

100 Box step-up overs 24/16kg, 24/20″

3Km Row or 5km Bike
TC: 30 mins

Score: Time

Scaling Options:

Beginner

100 Russian KB swings @light

100 Box step-up overs @24/20″

1.6 Km Row or 4km Bike

Intermediate

As written

Extra Accessory

Metcon (AMRAP – Reps)

Tabata GHD sit-ups

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