04/28/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 25-minutes to complete the following.

a. Paused Front Squat (3 seconds) + Front Squat:

5x (1+2) Start @ 60% of 1RM and increase to a heavy set.

b. Back Squat + Good Morning:

3x (2+1) Stay light enough for the Good Morning.

c. If time remains, complete 3 sets of:

60-90 second Plank (Elbow or Hands – Rx Weighted)

Paused Front Squat

Front Squat

Metcon (AMRAP – Reps)

12-Minute AMRAP

0:00-1:00 Burpee Box Jump (Rx 24/20,+30/24)

1:00-4:00 American KB Swings (Rx 40-45/25-26,+50-55/35-40)

4:00-5:00 Burpee Box Jump

5:00-8:00 Single Arm Alternating Lunges (Rx/+ Use KB or DB)

8:00-9:00 Burpee Box Jump

9:00-12:00 KB Sumo Deadlift High-Pulls

WOD

B. WOD: Total Reps

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