03/07/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: In 20-minutes, superset as many time as you can:

— 5x Strict Pull-Ups or Ring Rows (hardest variations)

— 8x Barbell Rows @ 75-85% of 1 Rep Max (Stay at one weight)

— 10x Upright Rows (Use a separate barbell or two DB/KB)

— 1-minute Alternating Side Planks (Hold each side for 1-second)

** REST 2-3 MINUTES **

WOD: SEE BELOW

WOD: Metcon (Time)

1-Round:

— 50x AbMat Sit-Ups

— 40x Step Ups @ 20″

— 30x Double Unders(Rx+) / 90x Singles (Rx)

— 300m Run

— 40x AbMat Sit-Ups

— 30x Step Ups

— 20x Double Unders / 60x Singles

— 200m Run

— 30x AbMat Sit-Ups

— 20x Step-Ups

— 10x Double Unders / 30x Singles

— 100m Run