Angelino CrossFit – 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 —
** HAPPY BIRTHDAY PAZIT!! **
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
