01/10/2017

Angelino CrossFit – CrossFit

STRENGTH

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

5×3 (Each Side) Bulgarian Split Squat to Single Romanian Deadlift Complex (leave opposite foot elevated)

Then 3 to 4 rounds of…

10-15x DB Chest Press or Floor Press

10-15x Bent Over Rows w/ DB or Barbell

Start light and increase weight each round on ALL lifts.

WOD

B. WOD: Total Reps

Metcon (AMRAP – Reps)

12-Minute EMOM (Every 3-Minutes – 4 Rounds)

Every three (3) minutes complete the following as fast as you can. Doing as many jump rope reps as you can before the start of the next “round”. Final score is TOTAL number of jump rope reps.

6x Burpee Over Bar

3x Bear Complex (Rx 95/65,+135/95)

**AMRAP Jump Rope (Rx+ Double Unders)**

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

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