09/12/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. Bent Over Rows

— Option #1: Find a 3 REP-MAX

— Option #2: 5×5 @ 75-80% (Take 3-sets to build up to percentage)

— Option #3: 5×8 @ 65-70% (Take 2-sets to build up to percentage)

B. With the remainder of time, complete as many sets as you can of the following using DB or KB:

— 5x Single Leg Romanian Deadlifts (Each Side)

— 5x Windmills (Each Side)

— 5x Bulgarian Split Squats (Each Side)

WOD: SEE BELOW — For Rounds and Reps

STR A: Bent Over Row (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

14-Minute AMRAP:

— 10x Box Jumps (Rx)

— 100m Single Arm Front Rack Carry (Rx)

— 10x Overhead Hold Alternating Lunges (Rx)

Box: Rx 24/20, +30/24

KB/DB: Rx 40-45/26.5-30, +50-55/35-40

100m Carry = 10pts (50m = 5pts)