Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take no more than 25-minutes to complete the following.
A. Back Squats
— Option 1: Build up to a HEAVY 5-REPS
— Option 2: Complete 6×4 @ 75-80% of 1 Rep Max
— Option 3: Complete 5×10, increasing weight throughout.
** Record in Wodify!
** For an extra challenge, add 1 to 5x Strict Pull-Ups after each set of Back Squats.
B. Supersets with the remaining time
— 5x Good Mornings (Use moderate Weight while maintaining good form)
— 5x Back Rack Lunges (Each Side)
— 30-60 second Hollow Rock Hold
WOD: For Rounds and Reps — SEE BELOW
STR: Back Squat (SEE ABOVE)
WOD: Metcon (AMRAP – Rounds and Reps)
12-Minute AMRAP
— 15x Butterfly Sit-Ups
— 2x Burpees
— 10x Hang Power Cleans
— 2x Burpees
— 5x Shoulder to Overhead
— 2x Burpess
Barbell Rx 95/65,+115/75,+135/85
