Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: 25-minutes to complete the following.
A. 10-Minute EMOM — Complete as many reps as you can.
— Minute #1: Push-Ups (Most challenging variation)
— Minute #2: Rest
— Minute #3: Strict Pull-Ups (Most challenging variation)
— Minute #4: Rest
B. 9-Minute Tabata (20-seconds ON — 20-seconds OFF)
— Minute #1: Bicycles
— Minute #2: Weighted Russian Twists (Athlete’s Choice)
— Minute #3: Hollow Body Rocks
WOD: For Time — SEE BELOW
WOD: Metcon (Time)
For Time (12-Minute Cap)
300m Double Farmers Carry (30 pts)
30x Hang Kettelbell Snatches (total)
200m Double Rack Carry
20x Hang Kettelbell Cleans (total)
100m Double Rack/Farmers Carry
10x Goblet Squats
RX 40-45/26.5-30, +50-55/35-40
CARDIO WOD
Part A: 8×1:00 Running Intervals (1-Minute rests)
Work within the Gear 4 range (nasal inhale/mouth exhale)
Part B: 8-Minutes total
-Minute 1: Burpees
-Minute 2 : Jump Squats
-Minute 3: Sit Outs
-Minute 4: Jump Lunges
Part C: 8-Minutes Total
-Minute 1: Hang Dumbbell Clean and Press
-Minute 2: Sumo Deadlift High Pulls
-Minute 3: Dumbbell Front Squats
-Minute 4: Kettelbell Step Ups
