02/03/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 16-Minute EMOM – Every 4-Minutes complete the following set of lifts. Keep the same weight for all lifts using a barbell and add weight each round. Build up to a heavy set for all lifts making sure to keep good form and focus on balance.

8x Single Leg Romanian Deadlifts (Right)**

8x Single Leg Romanian Deadlifts (Left)**

8x Front Rack Lunges (Right)**

8x Front Rack Lunges (Left)**

**Front Rack Lunges and Single Leg RDL can be done by alternating sides.

Single Leg Romanian Deadlift (RDL)

Front Rack Lunge

WOD

B. WOD: For Time

Metcon (Time)

1 Round

50x Hand Release Push-ups

30x Sandbell Slams (Rx 25/20,+30/25)

15x Knees-To-Elbow or Toes-To-Bar (Rx+)

300x Singles or 100x Double Unders (Rx)

15x Knees-To-Elbow or Toes-To-Bar (Rx+)

30x Sandbell Slams (Rx 25/20,+30/25)

50x Hand Release Push-ups

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