Angelino CrossFit – CrossFit


STRENGTH: Take 25-minutes to complete the following.

A. 9-Minute EMOM (45-seconds ON/15-seconds OFF):

— Minute 1: Dead Hangs

— Minute 2: Devils Press

— Minute 3: L-Sit Hold **

** You may do an L-Sit from hanging position, on the rings, from the floor, etc. Hold for as long as you can it does not have to be the full 45-seconds)

B. Complete 3 to 5-Rounds:

— 4x Box Jump Overs (Work with a set height)

— 8x Single Leg Romanian Deadlifts (No weight — Each Side)

WOD: For Rounds and Reps!

WOD: Metcon (AMRAP – Rounds and Reps)

14-Minute AMRAP:

— 7x Burpee Over KB

— 14x Russian Swings (Rx)

— 7x Toes to Bar (RX+ Skill)

— 100m Run (Completes the Round)

Kettelbell: Rx 40-45/26.5-30, +50-55/35-40