09/13/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes or less to complete the following.

A. CORE! 9-minute Tabata: (3-rounds)

— Minute 1: Butterfly Sit-Ups (Rx Use any weight of choice)

— Minute 2: Hollow Rock Hold

— Minute 3: Russian Twist (Rx Use any weight of choice – does not have to be the same one as the butterfly sit-ups)

B. 10-minute AMRAP: (Use the same weight for both lifts)

— 9x Bent Over Rows

— 9x Floor Presses

WOD: Valerie’s Birthday WOD – Total Rounds & Reps

A. 5-Minute AMRAP:

— 10x KB Goblet Squats (Rx 40-45/12kg,+50-55/35)

— 9x Toes-To-Bar (Rx+) or Knee Raises

**REST 1-MINUTE**

B. 5-Minute AMRAP:

— 9x Handstand Push-Ups (Rx+) or Hand Release Push-Ups

— 10x Single Arm KB Russian Swings

**REST 1-MINUTE**

C. 5-Minute AMRAP:

— 10x KB Deadlift

— 9x Burpees

STR B: Floor Press (SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE