04/13/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 20-minutes to complete the following.

a. Complete 5x Supersets of the following pair of exercises. Do not rest more than 60-seconds at the end of each set.

3x Strict Shoulder Press (Stay a heavy weight, 80-90%)

3x Strict Pull-Ups

b. Complete 3 to 4 rounds of the following.

4x DB/KB Bulgarian Split Squat (Each Side)

8x DB/KB Chest Press

Shoulder Press (5×3)

WOD

B. WOD: For Time

Metcon (Time)

CASH-IN: 800m Run

2 Rounds of:

15x Box Jumps (Rx 24/20,+30/24)

25x Wall Balls (Rx 20/14,+20)

35x Sandbell Slams (Rx 25/20,+30/25)

25x Wall Balls

15x Box Jumps

CASH-OUT: 800m Run
**25-minute cap**

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