01/11/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 20 to 25-minutes to complete 5 rounds of the following circuit.

5x Push-Press (Rx+ Snatch Grip Push-Press)

3x Box Jumps

1-minute Farmer’s Hold (Use any 2 of the same weights)

**Increase weight on the Push-Press and Farmer’s Hold on each round. Increase box height each round whenever possible.

Push Press

Snatch Grip Push Press

From behind the neck

Max Height Box Jump (Distance)

Max Height Box Jump

WOD

B. WOD: For Rounds and Reps

Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP

2x Burpees

3x Chest-To-Bar Pull-Ups (Rx+ No Band)

4x Hand-Release Push-Ups

5x MB Sit-Ups (Rx 20/14,+20)

6x Wall Balls (Rx 20/14,+20)