Angelino CrossFit – CrossFit
STRENGTH: Take 25 to 30-minutes to complete the following.
A. Superset the following two movement using the the rep scheme below:
— Front Squat
— Bent Over Rows
— 2×10 @ 50% or below
— 2×8 @ 60% or below
— 2×6 @ 70% or below
— If you have time, complete another 2×4 @ 80% or below
** Use two barbells and work with a partner if needed.
** Strict Press can be taken from the floor.
** You can use Dumbbells instead of a Barbell (optional).
** Record your heaviest lifts in Wodify!
B. If you finish early, complete as many rounds as possible with the time left.
— 5x Barbell Roll-Outs
— 5x Plank to Push-Ups (Add Push-Up for Bonus!)
— 5x DB/KB Windmills (Each Side)
WOD: For Rounds and Reps — SEE BELOW
STR A: Front Squat (SEE ABOVE)
STR A: Bent Over Row (SEE ABOVE)
WOD: Metcon (AMRAP – Rounds and Reps)
— 3x Box Jumps
— 4x American KB Swings
— 50m Single KB Front Rack Carry (Switch side at the corners – 5pts)
— 6x Goblet Squat Thrusters
Box: (Rx 24/20,+30/24)
Kettlebell: (Rx 40-45/26.5-30,+50-55/35-40)