09/21/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Take 12 minutes to complete the following.

5×5 Back Squat starting at 50%; increasing to 75-80%

MAX Handstand Hold (3 Attempts)

Back Squat (5×5 start @ 50%)

Metcon (No Measure)

B. CORE WOD: 6 minute Tabata

Minute 1: L-Sit

Minute 2: Plank to Push-Up

Minute 3: Superman Hold

WOD

Metcon (AMRAP – Rounds and Reps)

C. WOD: For Time

400m Run

99x Jumping Jacks

88x Jumping Pull-Ups

77x Bear Crawl Steps

400m Run

55x OH Walking Lunges (Rx 15,+25)

44x Sandbell Sit-Ups (Rx 20,+25)

400m Run

33x Push-Press (Rx 45/35,+65/55)

22x Handstand Push-Up (Rx+, Scale: Hand Release Push-Ups)

11x Burpee Pull-Up

400m Run

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