01/15/2020

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. 9-Minute Tabata: 20-seconds ON ** 10-seconds OFF

— Minute #1: Arch-Ups (Left)

— Minute #2: Arch-Ups (Right)

— Minute #3: Weighted Butterfly Sit-Ups (Athlete’s Choice on Weight)

B. Complete 3 to 4 working Supersets of the following: Use a challenging weight for both exercises and adjust the reps for each as needed according to weight.

— 10 to 16x Front Rack Lunges (Total — Alternating)

— 8 to 10x Good Mornings (Use the same weigh as Lunges)

— 6-10x Pull Ups (Most Challenging Variation)

WOD: For Rounds and Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP:

— 12x American KB Swings (Rx)

— 12x Push-Ups

— 12x Step-Ups (Rx)

KB Rx: 40-45/25-30, +50-55/35-40

Box Rx: 24/20

** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **

STR B: Front Rack Lunge (SEE ABOVE)

STR B: Good Mornings (SEE ABOVE)