02/09/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 20 minutes to complete 4 to 5 rounds of the following circuit. Start both lifts at your 50% of their 1 REP MAX and increase each round. Record heaviest lifts in *WODIFY*!

5x Sumo Deadlift High Pulls **Use Barbell, focusing on form and explosive power

3x Push Press **Hold the top (extended) position for 3 to 5 seconds

1x Goblet Squat Hold **Use a heavy weight and hold the bottom of the squat for 60 seconds

Sumo Deadlift High Pull

Push Press

WOD

B. WOD: For Time

Metcon (Time)

10x Burpee Pull-Ups

20x Burpee Box Jumps (Rx 24/20,+30/24)

30x Sandbell Slam Burpees (Rx 25/20,+30/25)

500m Run

30x Sandbell Slam Burpees

20x Burpee Box Jumps

10x Burpee Pull-Ups
**Don’t forget the cookie! ;-P

Metcon (AMRAP – Reps)

COOKIE: If time permits..

3-Minute AMRAP of Sandbell Sit-Ups using the same sandbell from the WOD.

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