08/21/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes or less to complete the following.

A. Superset the following 2-movements for 5-sets working sets.

— 8x Pendlay Rows (From the floor each rep – use a challenging weight that allows you complete all 8-reps UNBROKEN)

— 5x Strict Chin-Ups (Or any other assisted variation that is most challenging for you)

B. If you finish early and there is time left, complete the following superset as many times as you can.

— 10x Ring Rows

— 10x Anchored Leg Raises (Rx+ Use a weight to hold between both feet (legs)

WOD: For Rounds and Reps

12-minute AMRAP:

— 15x American KB Swings (Rx 40-45/12kg,+50-55/35)

— 12x Goblet Squats (Use KB)

— 9x Burpees

STR A: Pendlay Row (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE