09/28/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: 9 Minute Tabata

Minute 1: Hand Release Burpee (HRB)

Minute 2: Floor Press*

Minute 3: Hip Raise*

*Use a weight that you can keep the same for both lifts for every round.

Floor Press (Tabata)

Barbell Hip Raises (Tabata)

CORE

B. CORE: 6 minutes (Alternate holds every 30 seconds)

30 sec Hollow Rock

30 sec Left Plank (Rx Weighted)

30 sec Elbow Plank (Rx Weighted)

30 sec Right Plank (Rx Weighted)

WOD

C. Sara’s ((late)) Birthday WOD

Metcon (Time)

For Time: 3 rounds, begin each round with a 300m Run.

24-9-25x of…

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

KB Swings (Rx 40/35 +55/45)

Pull-Ups

OH Lunges – Each Side (Rx 25/15, +45/35)

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