08/14/2017

Angelino CrossFit – CrossFit

WOD

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

a. 5x(5+5+5): 5-rounds; stay the same weight for all three lifts but increase weight each round.

— 5x Front Squats

— 5x Back Squats

— 5x Overhead Squats

b. If there is time left, complete 3-rounds of the following:

— 15x Good Mornings

— 1-minute Plank Hold (Alternate sides each round)

— 15x Leg Raise Variation

B. WOD: For Time (Including CASH-IN & -OUT)

CASH-IN: 400m Run

2-Rounds:

25x Box Jumps (Rx 24/20,+30/24)

25x Push Press (Rx 75/55,+95/75)

25x Push-Ups (Chest to Floor)

25x Wall Balls (Rx 20/14,+20)

CASH-OUT: 400m Run

STR: Back Squat

STR: Front Squat

STR: Overhead Squat

WOD: Metcon (Time)

CASH-IN: 400m Run

2-Rounds:

25x Box Jumps (Rx 24/20,+30/24)

25x Push Press (Rx 75/55,+95/75)

25x Push-Ups (Chest to Floor)

25x Wall Balls (Rx 20/14,+20)

CASH-OUT: 400m Run