06/21/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 22-minutes to complete the following.

a. 10-minutes to complete as many rounds as you can.

5x Deadlifts; stay between 70-80% of 1RM

5x Strict Ring Dips or Any Other Tricep Dips Variation

**2-minute rest to breakdown and setup**

b. 10-minutes to complete as many rounds as you can.

6x Pendlay Rows; stay between 60-70% of 1RM

30-second Hollow Rock Hold

B. WOD: Rounds and Reps

10-Minutes:

25x Wall Balls (Rx 20/14,+20)

25x Double Unders (Rx+) or 75x Singles

25x Jumping Pull-Ups

25x Russian Kettlebell Swings (Rx 40-45/26,+50-55/35)

C. CASH-OUT: 100x Knees-to-Elbow Mountain Climbers

STR: Deadlift

STR: Pendlay Row

WOD: Metcon (AMRAP – Rounds and Reps)

10-Minutes

25x Wall Balls (Rx 20/14,+20)

25x Double Unders (Rx+) or 75x Singles

25x Jumping Pull-Ups

25x Russian Kettlebell Swings (Rx 40-45/26,+50-55/35)