09/30/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. 10-minute EMOM (5-rounds):

— ODD: 10x Bent Over Rows (Use a challenging weight while keeping good form) — Record in Wodify!!

— EVEN: MAX Bar Hold

B. 8-minute EMOM (2-rounds):

— ODD: 10x Upright Rows (Use a challenging weight while keeping good form) — Record in Wodify!!

— EVEN: MAX Unbroken Chest To Floor Push-Ups

WOD: For Time

— 20x Turkish Get-Ups (Rx 30-35/20-26.7,+40— 400m Run

— 30x Pull-Ups (Rx+ No Assistance)

— 400m Run

— 40x Walking Lunges (Use your Turkish Get-Ups Weight)

— 400m Run

— 50x Double Unders (Rx+ Skill) or 150x Singles

— 400m Run

STR A: Bent Over Row (SEE ABOVE)

STR B: Upright Row (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE

WOD: Turkish Get Up (SEE ABOVE)