08/03/2017

Angelino CrossFit – CrossFit

WOD

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

a. 5×3 Strict Press – Start @ 50% and increase each set. Record your heaviest lift.

b. Complete 3 to 4 rounds of:

10x Behind the Neck Push-Press w/ Barbell

10x Upright Row (Wide Grip) w/ Barbell

10x Dumbbell Side Laterals

B. WOD: For Time

30-25-20-15-10x of..

Box Jump Overs (Rx 24/20,+30/24)

Hand Release Push-Ups

Sandbell Slams (Rx 25/20,+30/25)

STR: Shoulder Press (Start @ 50%)

WOD: Metcon (Time)

30-25-20-15-10x of..

Box Jump Overs (Rx 24/20,+30/24)

Hand Release Push-Ups

Sandbell Slams (Rx 25/20,+30/25)