Angelino CrossFit – CrossFit
WOD
A. STRENGTH: 20-minute EMOM; increase when possible, decrease reps when needed. **See below for example.
Minute 1: Rest & Load-Up Weight
Minute 2: Floor Hip Raises
Minute 3: Romanian Deadlifts
Minute 4: Bent Over Rows
Rep & Weight Scheme:
12-15x Light Weight
8-10x Moderate Weight
5-6x Heavy Weight
B. WOD: For Total Reps
15-minute AMRAP
0:00-3:00 KB Swings (Rx 40-45/26,+50-55/35)
3:00-4:00 REST
4:00-6:00 Goblet Squats
6:00-9:00 Pull-Ups
9:00-11:00 Goblet Squats
11:00-12:00 REST
12:00-15:00 KB Swings
STR: Barbell Hip Raises
STR: Romanian Deadlifts
STR: Bent Over Row
WOD: Metcon (AMRAP – Reps)
15-minute AMRAP
0:00-3:00 KB Swings (Rx 40-45/26,+50-55/35)
3:00-4:00 REST
4:00-6:00 Goblet Squats
6:00-9:00 Pull-Ups
9:00-11:00 Goblet Squats
11:00-12:00 REST
12:00-15:00 KB Swings
