09/06/2016

Angelino CrossFit – CrossFit

Strength

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

4x Bear Complex (Increase Weight Each Round)

5x Ring Dips

Athlete’s Choice:

15x Calorie Row @ 10

25x Double Unders

75x Singles (Practice DU!)

Rest at the END of each round.

Bear Complex (4X3)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Ring Dips (4×6)

WOD

B. WOD: For Time

Metcon (AMRAP – Rounds and Reps)

17-Minute Ladder (See below for time/rest)

3x Sandbell Slams (Rx 20/+25)

2x Knees-To-Elbow (Rx+ Toes-To-Bar)

1x Box Jumps (Rx 24/20, +30/24)

SB Slams: Increase by 3

K2E: Increase by 2

Box Jumps: Increase by 1

Ladder (Continuous Count)

4-Min of WORK

1-Min of REST

5-Min of WORK

1-Min of REST

6-Min of WORK

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