02/19/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 20-Minute CAP – Increase weight on the lifts thoughtout.

3×15 Alternating Front Rack or Overhead Lunges (Use Barbell)

3×15 Good Mornings (Use Barbell)

3×15 Anchored Leg Raises (Rx Weighted)

((OR)) 3×15 Strict Toes-To-Bar (Rx+)

WOD

B. WOD: For Rounds and Reps

Metcon (AMRAP – Rounds and Reps)

16-Minute AMRAP Ladder (including rests)

Rep Scheme: 1-2-3-4-5-6-7-8-9-10-11…

Thrusters (Rx 75/55)

Burpee Over Bar

Time Scheme:

2-Minute AMRAP

REST 30-sec

3-Minute AMRAP

REST 30-sec

4-Minute AMRAP

REST 30-sec

3-Minute AMRAP

REST 30-sec

2-Minute AMRAP

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