01/12/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 15-minutes to complete the following. Pick a box height no shorter than parallel, make sure to actually sit on the box and begin your working sets anywhere between 60-65% of your 1-REP MAX. Build up to a heavy three (3) reps and record in Wodify.

5×3 Box Front Squats

Box Front Squat (5×3)

Front Squat

CORE

B. CORE: 6-Minute Tabata (1-minute = 20-sec ON, 10-sec OFF *repeat*)

Minute 1: Hollow Body/Rock Hold w/ PVC or Weight

Minute 2: Superman Hold w/ PVC or Weight

**Repeat 2 more times**

WOD

C. WOD: Total Reps; Score is TOTAL REPS including the Cash-Out

Metcon (AMRAP – Reps)

12-Minute AMRAP (Time includes break & Cash-Out)

Minute 1: Sandbell Slams^^

Minute 2: Pull-Ups (Rx+ No Band)

Minute 3: Sandbell Sit-Ups^^

Minute 4: Burpees

Minute 5: Sandbell Weighted Squats^^

***Minute 6: Rest***

Minute 7-11: Repeat Minutes 1-5

***Minute 12: Cash-Out: Mountain Climbers***

^^Sandbell: Rx 25/20, Rx+ 30/25

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