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.
