07/02/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 30-Minute Cap to complete the following.

a. 8-minute Tabata; option: Increase weight throughout

20-seconds Single Arm Strict Press (Left)

**10-second Rest

20-seconds Single Arm Strict Press (Right)

**10-second Rest

**3-minute Rest**

b. 12-minute Tabata; option: Increase weight throughout

20-seconds Romanian Deadlifts / Rx+ Alternating Single Leg RDL

**10-second Rest

20-seconds Alternating Front Rack Lunges

**10-second Rest

20-seconds Hang Power Clean / Rx+ Hang Squat Cleans

**10-second Rest

B. WOD: For Rounds and Reps

10-minute AMRAP:

20x Pull-Ups (Rx+ No Band)

20x Sit-Ups

20x Wall Balls (Rx+ 20/14,+20)

20x Hand Release Push-Ups

WOD: Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP:

20x Pull-Ups (Rx+ No Band)

20x Sit-Ups

20x Wall Balls (Rx+ 20/14,+20)

20x Hand Release Push-Ups