07/25/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-Minutes to go through the part [A] as a class and then [B] on your own with the time left.

A. 8-Minute EMOM (Every 2-minutes):

— 5x Windmills (Each Side — Use a challenging weight)

— MAX Straight Leg Sit-Ups (with the time left)

B. With the time left, Superset as many times as you can:

— 3x Strict Shoulder Press

— 4x Front Rack Lunges (Total)

— 5x Bent Over Rows (Underhand Grip)

**Use one barbell for all three lifts. Start light and increase weight as you go. Record your heaviest lifts in Wodify!

WOD: For Time — SEE BELOW

STR B: Shoulder Press (SEE ABOVE)

STR B: Front Rack Lunge (SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)

Underhand Grip

WOD: Metcon (Time)

3-Rounds:

— 10x Box Jumps

— 15x Sumo Deadlift High Pulls with Barbell

— 300m Run

— 15x American KB Swings

— 10x Pull-Ups (Modify as need)

Barbell Rx: 95/65, +115/75

Kettlebell Rx: 40-45/26.5-30,+50-55/35-40

Box Rx: 24/20, +30/24