01/17/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Take 12-minutes to build up to a 5-REP MAX for the Bent Over Row.

— Superset each set with 20x V-Ups

— Record heaviest lift in Wodify!

— Rest 1-2 minutes between sets

B. With the remainder of time, complete as many sets as you can of the following:

— 5x Single Leg Romanian Deadlifts (Each Side, use DB, KB or Barbell)

— 10x Windmills (Each Side)

— 15x Russian Twist (Each Side, use any weight of choice)

WOD: SEE BELOW

STR A: Bent Over Row (SEE ABOVE)

WOD: Metcon (Time)

3-rounds:

— 15x Box Jumps (Rx 24/20,+30/24)

— 100x Singles

2-rounds:

— 25x Alternating Lunges

— 200x Singles

1-round:

— 35x Burpees

— 300x Singles