03/31/2017

Angelino CrossFit – CrossFit

STRENGTH

A. SKILL: 5-Minute Wall Ball EMOM – Switch out different “wall ball” weights throughout. Focus on for and consistency.

Minute 1: 6x Wall Balls

Minute 2: 8x Wall Balls

Minute 3: 10x Wall Balls

Minute 4: 12x Wall Balls

Minute 5: 14x Wall Balls

B. STRENGTH: 15-Minute CAP to complete 4 to 5 sets of the following super set.

8x Bent Over Rows – Start @ 50% and increase each set. Record heaviest 5.

12x Anchored Leg Raises – Rx: Place a small weight of your choice between your feet.

Bent Over Row

WOD

C. Jasmine’s Birthday WOD: For Time

Metcon (Time)

300m Run

36x Box Jumps (Rx 20/14,+20)

100m Run

36x Sandbell Sit-Ups (Rx 25/20,+30/25)

300m Run

36x Weighted Air Squats (Rx/+: Use Sandbell)

100m Run

36x Touch N’ Go Deadlifts (Rx 75/65,+95/85)

*3x Burpees every 3-minutes.

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