03/07/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 20-minute cap to complete the following.

Back Squat – 4×3 @ 75%

Paused Front Squat – 3×1 @ 85% (Hold for 5-10 seconds)

Front Rack Lunges – 3×8

Back Squat

Paused Front Squat

WOD

B. Ashley’s Birthday WOD: For Total Reps

Metcon (AMRAP – Reps)

15-minute AMRAP

Minute 1: Pull-Ups (Rx+ No Band)

Minute 2: V-Ups

Minute 3: Wall Balls (Rx 20/14,+20)

Minute 4: Russian Twist

Minute 5: Hand Release Push-Ups

(Repeat 2 more times)

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