06/20/2019

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 3-REPS

— Option 2: Complete 6×3 @ 80-85% of 1-Rep Max

— Option 3: Complete 6×6 @ 50-55% of 1-Rep Max

** Record in Wodify!

** For an extra challenge, add 10 to 20x Push-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)

14-Minute AMRAP (2-minutes ON – 1-minute OFF)

— 9x V-Ups

— 6x Box Jumps

— 3x Burpees

Box: Rx 24/20,+30/24