03/31/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 to 30 minutes to complete the following.

A. 15x Minutes to finish 8-Supersets of:

— 3x Strict Press @75% of 1 Rep Max

— 10x Wall Ball Floor Slams

— Rest 45 Seconds

B. 12-Minutes to finish 3-Supersets of the following:

— 5x Windmills (ea)

— 8x Half Turkish Get Ups (ea)

— 10x Arch Ups from Side Plank (ea)

— Rest 45 seconds

WOD: For Total Reps — SEE BELOW

STR A: Shoulder Press (SEE ABOVE)

WOD: Metcon (AMRAP – Reps)

14-Minute AMRAP – Partner WOD!: Score is total number of Sit-Outs performed by you and your partner.

**Partner A does…

— 10x Alt KB Snatches

— 10x KB Goblet Thrusters

— 10x KB Goblet Lunges

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

**Partner B does as many “Sit-Outs” as they can while Partner A finishes a round, then the Partner B does the 1-round while Partner A does as many Sit-Outs as the can.