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
