04/18/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 12-Minute EMOM; increase weight throughout.

Minute-1: 8-10x Strict Upright Rows (Clean Grip/Hook Grip)

Minute-2: 8-10x Bent Over Rows (Wide/Snatch Grip)

MInute-3: 8-10x Push Press

Upright Row

Bent Over Row

Push Press

CORE

B. CORE: 5-Minute AMRAP

5x Plank to Push-Up

10x V-Up Hold (Hold the top of the ‘V-Up’ for 2-seconds)

15x Straight Leg Sit-Ups

WOD

C. WOD: For Time (Begin IMMEDIATELY after part B – “CORE”)

Metcon (Time)

2 Rounds

200m Run

25x Box Jumps (Rx 24/20,+30/24)

25x Pull-Ups (Rx+ No Band)

200m Overhead Plate Carry (Rx 35/25,+45/35)

25x American KB Swings (Rx 40-45/26,+50-55/35)

25x Chest to Floor Push-Ups

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