09/12/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Take 20 minutes to complete 4 to 5 rounds of the following.

5x Back Squat – Start @ 50-60% and increase each round.

5x Push Jerk – Stay @ 55-65% and focus on form and foot work.

1-3 minutes Jump Rope – Practice unbroken Double Unders (Scale: Singles)

Back Squat (5×5)

Push Jerk (5×5)

WOD

Metcon (AMRAP – Rounds and Reps)

Cash-In: 600m Run

((TIMER STARTS when the first person returns from the run.))

12-Minute AMRAP LADDER: 2-4-6-8-10-12-14-16-18-20-22-24…

Alternating Single Sandbell Snatch (Rx 20, +25)

Box Jump (Rx 24/20, +30/24)

Hand Release Push-Up

V-Up

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