Angelino CrossFit – CrossFit


STRENGTH: Take 20 to 25-minutes to complete the following.

A. Good Mornings + Back Rack Lunge Complex (1x Good Morning + 1x Back Rack Lunge — Each Side)

— Option #1: 3×5 (use moderate to heavy weight)

— Option #2: 3×8 (use light to moderate weight)

B. Complete 3-Supersets:

— 8x Jefferson Curls (use no more than 55lb)

— 12-15x Side Bends (ea)

— 30-60s Plank with weight

WOD: Pazit’s Birthday WOD — SEE BELOW —


WOD: Metcon (AMRAP – Rounds and Reps)

Pazit’s Birthday WOD

15-minutes (Including 1-minute Rest in between). Start each 7-minute time interval with the CASH-IN. Keep track of your total rounds and reps (Sit-Ups not included!):

Each 7-minute AMRAP:

**CASH-IN: 52x Sit-Ups**

— 7x Pull-Ups (Rx++ Strict — Modify: Ring Rows)

— 1x Burpee

— 19x Russian KB Swings

— 6x KB Sumo Deadlift High Pull

— 7x Air Squats

**40-REPS PER ROUND (Sit-Ups Not Included!)

KB Rx: 40-45/25-35, +50-55/35-45