Angelino CrossFit – CrossFit
STRENGTH: Take 20 to 25-minutes to complete the following.
A. Complete 3-Supersets of the following.
— 30 to 60-second Wall Handstand Holds or 20 to 30x Shoulder Taps
— 10x Strict Shoulder Presses (Break up into 2×5 if going heavy)
— 10x Upright Rows (Break up into 2×5 if going heavy)
B. The complete 3-Supersets of the following, use the same Barbell for the barbell movements.
— 10x Russian Swings (Go heavy)
— 10x Barbell Hip Raises
— 10x Romanian Deadlifts
WOD: For Time — SEE BELOW
WOD: Metcon (Time)
— 50m Double Kettlebell/Dumbbell Farmers Carry (RX 40-45/26.5-30, +50-55/35-40)
— 5x Sumo Deadlifts (Rx 135/95,+155/115,++185/135, +++225/155)**
— 8x Sandbell Straight Leg Sit Ups (Rx 25/20, +30/25)
**Sumo Deadlifts: If you go lighter than the RX values, up the rep count from 5 to 8-Reps