07/23/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete the following.

4-Rounds (Must all be working sets):

— 7x Strict Dumbbell Shoulder Presses (Go Heavy! — Try sitting rather than standing)

— 18x Anchored Leg Raises (Rx: Practice Toes-To-Bar or Knees-To-Elbows)

— 7x Pull-Ups (Go as STRICT as possible — Modify as needed)

— 2x 50m Overhead Plate Carries (Go Heavy!! — Try using two (2) plates stacked on top of each other)

WOD: Donita’s Birthday WOD — For Time — SEE BELOW

** HAPPY BIRTHDAY DONITA!!! **

WOD: Metcon (Time)

Donita’s Birthday WOD

— 100m Single Arm Farmers Carry (Switch Hands at the Fence)

— 27x Weighted Sit-Ups with Plate

— 27x Air Squats (Must break parallel!)

— 100m Single Arm Farmers Carry

— 37x Weighted Sit-Ups

— 37x Air Squats

— 100m Single Arm Farmers Carry

— 47x Weighted Sit-Ups

— 47x Air Squats

— 100m Single Arm Farmers Carry

Plate Rx: 25/15, +35/25, ++45/35

KB/DB Carry Rx: 40-45/26.5-30, +50-55/35-40