Angelino CrossFit – CrossFit
STRENGTH: Allow no more than 25-minutes to complete the following.
A. Complete a 5-minute EMOM for the following four movements. Setup for all 4-EMOMs before starting and rest between EMOMs for more rest, setup, and demo. Complete as many reps as you can in 40-seconds and rest for 20-seconds of the remaining minute. As far as the weights go, use a challenging weight that is not too heavy but challenges you to keep good form.
— Superman (Hold the top for 3 to 5 seconds)
— Toes-To-Bar (Practice!!)
— Sumo Deadlift High Pull (Barbell)
— Single Arm Snatches (KB or DB)
WOD: For Rounds and Reps
CASH-IN: 500m Run (Start when the timer starts but not counted towards score)
— 10x Pull-Ups (Any Variation – Ring Rows Accepted)
— 15x American KB Swings (Rx 40-45/12kg,+50-55/35)
— 20x Wall Balls (Rx 20-25/14-16)
WOD: Metcon (AMRAP – Rounds and Reps)