03/09/2017

Angelino CrossFit – CrossFit

STRENGTH

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

Bear Complex: Find a 1-REP MAX; Beginners find a 3-REP MAX. (See Below for the entire complex)

Then… Complete 2 to 3 rounds of:

60 second Superman Hold

20 second Hollow Rock Hold/Rx+ Rocking

60 second Plank Hold on Elbows

20 second Hollow Rock Hold/Rx+ Rocking

30 second Side Plank on Hand (Right)

30 second Side Plank on Hand (Left)

20 second Hollow Rock Hold/Rx+ Rocking

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

WOD

B. WOD: For Time

Metcon (Time)

Complete the descending ladder as fast as you can; 14-Minute CAP.

20-16-12-8-4x of..

Burpee Over Bar

Sumo Deadlift High Pull (Rx 75/55,+95/75)
CASH-OUT: 600m Run (not included in final time)

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