04/15/2016

Angelino CrossFit – CrossFit

Strength

A. Stength: Complete 3 Rounds

10x Front Rack Lunges (ea)

**30 second rest**

2×30 second L-Sit

**30 second rest**

10x Single-Leg RDL (ea)

**30 second rest**

*Increase weight each round. If you finish early, go for a 4th round. 20 min cap to complete.

Front Rack Lunge (3×10 (ea))

L-Sit (2x30s)

Single Leg Romanian Deadlift (RDL) (3×10 (ea))

WOD

B. WOD: 16 minute AMRAP

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

4x KB Snatch (Each)*

5x Hand Release Push-Ups

6x Goblet Squats*

7x No Push-Up Burpee

8x KB Swings*

200m Single Arm Farmer’s Carry (Use KB-Switch hands at the 100m mark)

*Rx 55/35

Total 30 pts per round. The Farmer’s Carry completes the round.

Leave a Comment

Your email address will not be published. Required fields are marked *