04/23/2019

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)