06/28/2016

Angelino CrossFit – CrossFit

Weightlifting

A. STRENGTH: 16 minute EMOM, 30 seconds of work, 30 seconds of rest.

Minute 1: Alternating Front Rack Lunges

Minute 2: Hip Raises

Minute 3: Floor Press

Minute 4: 60 sec Weighted Side Plank

*Use the same weight for all 3 lifts. Alternate side planks per round.

Front Rack Lunge (30 seconds)

Barbell Hip Raises (30 seconds)

Floor Press (30 seconds)

WOD

Metcon (Time)

B. WOD: For Time (20 min cap)

10-9-8-7-6-5-4-3-2-1x of…

Toes-To-Bar

Push-Up

Sandbell Slam (Rx 25/20, +30/25)

KB Swing (Rx 55/35)

Box Jump (Rx 24/20, Rx+ 30/24)

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