Thursday, August 19th 2021

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

4 minute EMOM

Odd: Bike/Row

Even: 15-20 air squats

B. Mobility

30 seconds lizard stretch each side

C. Specific

2 sets

10-15 push ups

10 plate G2OH

Metcon

A: Metcon (Time)

3 rounds

50 Burpee to a target

60 KB swings 53/35

Score: Time

TC: 27mins
Scaling options

Beginner

3 rounds

30 Burpees

60 Russian KB swings @Light

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)

Blood Flow

3 sets

30sec squat hold

30sec V-sit on the wall

10 Alternating scorpions

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