04/22/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take no more than 30-Minutes to complete the following.

A. Back Squats

— Option 1: Build up to a HEAVY 3-REPS

— Option 2: Complete 3×3 @ 85-90% of 1 Rep Max

— Option 3: Complete 5×10, increasing weight throughout.

B. Supersets with the remaining time

–5x Goodmornings (Use moderate Weight while maintaining good form)

— 8x Back Rack Lunges

— 10x Bulgarian Split Squats w/ Dumbells

— 25m Sprint, walk back for recovery

WOD: 11-Minute AMRAP

— 8x Floor Press (Rx 95/65, +115/75)

— 8x Burpee Over Bar

— 8x Power Cleans

— 8x V-Ups

— 8x Hang to Overhead

STR: Back Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE