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
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!