07/18/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minute cap to complete as many sets of the following circuit.

— 7x Deadlift; Start @ 50% and increase throughout

— 30-second to 60-second Bar Hang Hold – RX+ L-Sit or Knee Raise Hold

— 18x Alternating Lunges with Barbell on Back (Like Back Squats)

— Overhead Plate Carry to Corner and Back (Use a march for your walk – if your knees!)

B. Donita’s Birthday WOD: For Time (Start the WOD with 18x Mountain Climbers and repeat every 7-minutes after that until you complete the WOD)

45x SB Slams (Rx 25/20,+30/25)

45x SB Snatches

45x Sandbell Sit-Ups

45x Push Press (Rx 65/55,+75/65)

Deadlift (7x; increasing)

WOD: Metcon (Time)

Start the WOD with 18x Mountain Climbers and repeat every 7-minutes after that until you complete the WOD.

45x SB Slams (Rx 25/20,+30/25)

45x SB Snatches

45x Sandbell Sit-Ups

45x Push Press (Rx 65/55,+75/65)