08/27/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Deadlifts: Once you work up to the weight you want to use, complete 5 to 6 sets of the following. Rest as needed between sets and record in Wodify.

— 6x Deadlifts @ Bodyweight or Above!

— Submax Strict Pull-Ups**

— Submax Ring Dips**

**Modify as needed. Go with most challenging variation.

B. If you finish early, practice one of the following skills.

— Double Unders

— Handstand/Handstand Push-Ups

— Box Jump

WOD: For Time — SEE BELOW

STR A: Deadlift (SEE ABOVE)

WOD: Metcon (Time)

1-Round:

— 30x American KB Swings

— 100x Air Squats

— 30x KB Hang Power Cleans

— 50x Step-Ups

— 30x KB Hang Power Cleans

— 100x Butterfly Sit-Ups

— 30x American KB Swings

**Box Height — 20″ or 24″: Depends on your height and ability to step-up.

KB: Rx 40-45/26.5-30, +50-55/35-40