10/07/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete as many rounds as possible.

— 10x Back Squats

— 11x Bent Over Rows

— MAX Weighted Elbow Plank

** Use 2-barbells and Racks if necessary.

** Start light and increase throughout.

** Record heaviest lifts in Wodify!

WOD: Coach John’s Birthday ** For Time ** Including “Cash In & Cash Out” ** SEE BELOW

** HAPPY BIRTHDAY JOHN!! **

WOD: Metcon (Time)

CASH-IN: 74x Bear Crawl Steps

A. 1 Round:

— 10x Pull-Ups (Strict Rx++)

— 11x Push-ups

— 45x Step-ups (20″ Box)

B. 1 Round:

— 10x Russian KB Swings (Rx)

— 11x American KB Swings (Rx)

— 45x Butterfly Sit-ups

C. 1 Round:

— 10x Chin-Ups (Strict Rx++)

— 11x Hand Release Push-Ups

— 45x Sandbell Slams (RX – 25/20 RX+ 30/25

CASH-OUT: 74x Air Squats

KB: Rx 40-45/26.5-30, +50-55/35-40

SB: Rx 25/20, + 30/25