Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take 25-Minutes to go through the following [A] and [B]. If you rather skip out on the inversions [A], go straight to Part [B] instead.
A. Inversion Practice:
— Option 1: 5×10-60 Second Holds Headstand/Tripod Practice
— Option 2: 5×10-60 Second Wall Handstand Holds
— Option 3: Free Hand Standing
B. Superset the following as many times before the WOD starts:
— 5x Strict Shoulder Press (@ 70-75% of 1RM – Stay Heavy!)
— 5x Windmills (Each Side)
— 10x Straight Leg Sit Ups (With a Weight)
— 5x Side Plank Arch Ups (Each Side)
— 5x 5-10 second Hanging L-Sit
WOD: For Time — SEE BELOW
STR B: Shoulder Press (SEE ABOVE)
WOD: Metcon (Time)
3-Rounds:
— 300m SB Run (Rx 25/20,+30/25)
— 10x Box Jumps (Rx 24/20)
— 200m SB Run
— 10x SB Slams
— 100m SB Run
— 10x American KB Swings (Rx 40-44/26.5-30,+50-55/35-40)
