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
