07/20/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Complete 4-5 rounds of the following in 20 mins or less.

5x Paused Front Squats (3 sec. pause – increase weight each round)

8x Strict Ring Dips or 15x Tricep Box Dips

5x Handstand Push-Ups, 10x Pike Push-Ups or 15x Hand Release Push-Ups

Paused Front Squat (5×5 (3 sec pause))

FORM BEFORE WEIGHT- Begin at your 50%

WOD

B. BENCHMARK WOD: “Michael”

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Sub: Back Extensions with Supermans. 20 minute cap.

Leave a Comment

Your email address will not be published. Required fields are marked *