10/24/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes or less to complete the following.

A. CORE! 6-minute Tabata: (3-rounds)

— Minute 1: Hollow Rock Hold

— Minute 2: Russian Twist (Use any weight of choice)

B. 5-minute AMRAP: Use a challenging weight but not too heavy.

— MAX Bent Over Rows – Hold the Top for 2-seconds

C. 5-minute AMRAP: Use a challenging weight but not too heavy.

— MAX Floor Press – Hold the Top for 3-seconds

WOD: Josh Cole’s Birthday WOD – Time

10-Rounds:

— 5x Sandbell Snatch & Slam (Rx 25/20,+30/25)

— 5x Single Arm Snatches – Right (Rx 40-45/25-30,+50-55/35-40)

— 5x Toes-To-Bar (Rx+) or Knee Raises

— 5x Single Arm Snatches – Left

— 5x Sandbell Thrusters

STR B: Bent Over Row (SEE ABOVE)

STR C: Floor Press (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE