04/26/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-Minutes to complete the following.

A. 5×5 Deadlifts @ 80% of 1 Rep Max

— Warm-Up to 80% first

— Be explosive!

— Add a shrug at the top for an EXTRA BONUS!

— Record in Wodify!

B. Superset with the remaining amount of time.

— 10x Jump Squats

— 30-60 Second Wall Sits (use weight on thighs)

— 30-60 Second Hip Bridge Holds

— 25m Sprint + 25m Walk Back

WOD: For Time — SEE BELOW

STR A: Deadlift (SEE ABOVE)

WOD: Metcon (Time)

For Time: Complete the descending ladder as fast as possible.

Ladder Rep Scheme: 12, 10, 8, 6, 4, 2x of:

— Wall Balls (Rx 20-25/14-16)

— Alt Kettelbell Cleans (From the ground – Rx 40-45/26.5-30,+50-55/35-40)

— Wall Ball Sit Ups

— American KB Swings