06/13/2016

Angelino CrossFit – CrossFit

Strength

A. Strength: Take 15 minutes or less to complete the following:

5×5 Back Squats starting @ 60%; increase by 5-10lbs each set.

Back Squat (5×5 starting @ 60%)

Increase by 5-10lbs each round.

Metcon (No Measure)

B. Core WOD: 9 Minute Tabata Weighted Planks (Rx Use WOD Sandbell)

Minute 1: Right Elbow

Minute 2: Elbow

Minute 3: Left Elbow

Repeat

WOD

C. WOD: For Time (15 minute Cap)

Metcon (Time)

For Time (15 minute cap)

3-6-9-12-15-12-9-6-3x

Sandbell Slam Hop-Over (Rx 25/20, Rx+ 40/30)

Hang to Overhead (Rx 75/55, Rx+ 95/75)

Burpee Over Bar

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