Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take 20 to 25-minutes to complete the following.
A. Superset the following for 8-Sets:
— 4x Front Squats @ 75-80% of 1RM — Squat in an Explosive Manner!
— 10x Squat Jumps — Go for MAX Height.
** REST 1 to 2-Minutes **
B. Superset the following as many times as you can with the time left:
— 8-12x Alternating Side Lunges (Use a KB or DB)
— 8-12x Single Leg Hip Bridges (Each Side)
— 8-12x Strict Toes to Bar/Knee Raises
WOD: For time ** SEE BELOW ** 20-min Cap **
STR A: Front Squat (SEE ABOVE)
WOD: Metcon (Time)
Rep Scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1x
— Alt KB Clean and Press
— Alt KB Snatches
— Sumo Deadlift High Pulls
KB Rx: 40-45/26.5-30, +50-55/35-40
