04/30/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 30-mins to complete the following.

a. 5×5 Bench Press – Increase weight each set and record heaviest set.

b. Superset: With the remainder of the time, complete as many rounds as possible of the following circuit. Rest at the end of the round.

5x Narrow Grip/Diamond Push-Ups

3x Strict Pull-Ups

5x Strict DB Press

3x DB Lunges (ea)

**REST**

C. WOD: For Rounds and Reps

9-Minute AMRAP

9x KB Swings (Rx 40-45/26,+50-55/35)

99x Singles or 33x Double Unders (Rx+)

9x Goblet Squats

D. COOKIE: Core – 1x Round

30x Alternating Anchored Leg Raise

30x Tuck Crunches

30x Russian Twists

Bench Press

Metcon (AMRAP – Rounds and Reps)

9-Minute AMRAP

9x American KB Swings (Rx 40-45/26,+50-55/35)

99x Singles or 33x Double Unders (Rx+)

9x Goblet Squats

Leave a Comment

Your email address will not be published.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