07/24/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minutes; stay light but increase weight throughout.

Minute-1: 30-seconds of MAX Romanian Deadlifts

Minute-2: 30-seconds of MAX Front Squats

MInute-3: 30-seconds of MAX Push Press

Minute-4: 30-seconds of MAX Back Squats

Minute-5: 1-minute Plank

B. WOD: For Time

30x Burpees

30x Bear Crawl Steps

30x KB Swings (Rx 40-45/26,+50-55/35)

30x Pull-Ups (Rx+ No Band)

30x KB Sumo-Deadlift High-Pull

300m Run

30x KB Weighted Alternating Lunges

WOD: Metcon (Time)

30x Burpees

30x Bear Crawl Steps

30x KB Swings (Rx 40-45/26,+50-55/35)

30x Pull-Ups (Rx+ No Band)

30x KB Sumo-Deadlift High-Pull

300m Run

30x KB Weighted Alternating Lunges