05/12/2016

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 16-Minute (3-sets of 4-minute Tabatas including breaks). Pick a challenging weight to use for each lift. You will have 2-minutes between Tabatas to reset and rest.

0:00-4:00–Floor Presses

4:00-6:00–REST (Reset weights)

6:00-10:00–Hip Raises

10:00-12:00–REST (Reset weights)

12:00-16:00–Pendlay Rows (From the ground)

B. WOD: For Time

2-Rounds

300m Run

15x Burpee Pull-Ups

30x Double Unders (Rx+) or 90x Singles

15x Toes-To-Bar (Rx+) or Knees-To-Elbows (Rx)

30x American KB Swings (Rx 40-45/26,+50-55/35)

Floor Press (Tabata)

Barbell Hip Raises (Tabata)

Metcon (Time)

2-Rounds

300m Run

15x Burpee Pull-Ups

30x Double Unders (Rx+) or 90x Singles

15x Toes-To-Bar (Rx+) or Knees-To-Elbows (Rx)

30x American KB Swings (Rx 40-45/26,+50-55/35)

Pendlay Row (Tabata)