08/28/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 to 30-minutes to complete the following.

A.Complete 4 to 5 Supersets (use same bar for Jerks and Lunges):

— 3x Jerks (Split or Push) @ 80-90% of 1RM (use Racks)

— 8x Back Rack Lunges (total)

— 10x Jump Squats

B. 3-Rounds:

— 20x Hollow body Rocks

— 15x Side Crunches (ea)

— 30-60s Elbow Plank

WOD: For Rounds and Reps

STR A: Push Jerk (SEE ABOVE)

STR A: Split Jerk (SEE ABOVE)

STR A: Back Rack Lunge (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP:

— 50m Sprint

— 4x Thrusters

— 3x Hang Power Cleans

Bar: Rx 95/65, +115/75, ++135/85

**DO NOT DROP BARBELLS!**