08/11/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Take 20 minutes to complete 4-5 rounds of the following.

5x Bench Press @ 75-85%

10x Good Morning

5x Handstand Push-Up

10x Alternating Lunges (ea)

Bench Press: Keep the same weight range for the all rounds.

Good Morning: Go light using a Barbell.

Handstand Push-Up Scale: 5x Wall Walks + 5x Pike Push-Ups [or] 15x Push-Ups

Alternating Lunges: Use two of the same weight in Dumbbells, Kettlebells or Sandbells

Bench Press (5×5)

Good Mornings (5×10)

Handstand Push-ups (5×5)

WOD

B. Theo’s [Temporary] Farewell WOD

Metcon (Time)

3 Rounds

30-20-10x Box Jumps (Rx 24/20, +30/24)

40-30-20x Sandbell Slams (Rx 25/20, +30/25)

50-40-30x V-Ups

*300m Weighted Run at the START of each round. 5x Burpees at the END of each round.

Leave a Comment

Your email address will not be published. Required fields are marked *