06/17/2019

Angelino CrossFit – 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)

**REST 2-MINUTES**

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

**REST 2-MINUTES**

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

8-Rounds:

— 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