Angelino CrossFit – CrossFit


STRENGTH: Take about 20 to 25-minutes to complete the following.

A. Dips and Pull Ups Superset: Select one of the following options for each individual movement. For example, you can pick Option #1 for Pull-Ups and Option #3 for Ring Dips — but whatever you options you pick — you MUST SUPERSET both exercises. Make sure to take a **rest 45-seconds between sets** and don’t forget to challenge yourself!!

— Option #1: 5×6

— Option #2: 5×8

— Option #3: 5×10

B. If you finish early and there is time left, practice one of the following skills:

— Handstand Variations

— Double Unders

— Toes-To-Bar

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

CASH-IN: 600m Run


— 6x DB Weighted Squats (Rx)

— 6x DB Hang Power Snatches (Total) (Rx)

— 6x DB Overhead Alternating Lunges (Total) (Rx)

CASH-OUT: 600m Run

Dumbbell: Rx 40-45/25-30, +50/35 and Above!