10/11/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete as many rounds as you can. Increase weight throughout for all three exercises. Use the same weight/bar for both lifts and do not use the racks – take the bar from the ground. Record heaviest lifts in Wodify!

— 10x Back Squats

— 11x Bent Over Rows

— MAX Weighted Elbow Plank Hold

WOD: John T’s Birthday WOD – For Time

A. 1 Round:

— 73x Bear Crawl Steps

— 10x Strict Pull-Ups (Rx+)

— 11x Chest-To-Floor Push-Ups

— 45x Step-Ups (20″ Box)

** REST 1-MINUTE **

B. 1 Round:

— 73x Air Squats

— 10x Russian KB Swings (Rx 40-45/26.5,+50-55/35)

— 11x American KB Swings

— 45x Sit-Ups (Butterfly)

** REST 1-MINUTE **

C. 1 Round:

— 73x Jumping “John’s” (Jumping Jacks – Hands Touch at Top)

— 10x Strict Chin-Ups (Rx+)

— 11x Hand Release Push-Ups or Handstand Push-Ups (Rx+)

— 45x SB Slams (Rx 25/20,+30/25)

STR: Back Squat (SEE ABOVE)

STR: Bent Over Row (SEE ABOVE)

STR: Weighted Plank (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE