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Components
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Sunday, April 10th 2022 - CrossFit Illuminati
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday, April 10th 2022
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 Air squat every 3,5,7,10 seconds
B. Mobility
Standing banded psoas march
20 alternating reps
https://youtu.be/FDoih85T5vo
Metcon
A: Metcon (Time)
3 rounds
50 Burpee to a target
60 KB swings 24/16 Kg
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)
3 sets
6 Nordic ham curls
25/25' Banded monster walks
20 Glute bridges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, April 10, 2022
Male Clients
Female Clients
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