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
