01/31/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete the following.

A. Strict Shoulder Press: Take 12-minutes or less to build up to a heavy set of 5x Strict Presses. Record heaviest lift in Wodify!

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

— 10x Reverse DB Flies

— 10x Side DB Lateral Raises

— 10x Front DB Raises

— 1-minute MAX Shrugs (Go Heavy using any weight of choice)

WOD: Astghik’s Birthday WOD (Including the Chast-Out) — SEE BELOW —

WOD: Metcon (Time)

Astghik’s Birthday WOD:

For Time:

— 34x Wall Balls (Rx 20/14,+25/16)

— 34x Wall Ball Sit-Ups

— 34x Power Cleans (Rx 115/75,+135/95)

— 34x Burpee Box Jumps (Rx 24/20,+30/24)

— 34x Plank Get-Ups (Elbow to Hand Plank)

— 34x Knees-to-Elbow Mountain Climbers (Each Side)

Birthday Cash-Out: 85x Air Squats