10/30/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

Complete 5-Supersets using the same bar and weight for both lifts. Do not count any warm-up sets as part of your working sets. Record heaviest lifts in Wodify!

— 11x Front Squats @ 60% or Above

— 11x Russian Twist (Each Side)

— 200m Recovery Jog

— REST 1 to 2-minutes

**If you finish early, practice one of the following skills:

— Double Unders

— Handstand Variations

— Toes-To-Bar

WOD: Dakota’s Birthday ** For Time ** SEE BELOW **

** HAPPY BIRTHDAY DAKOTA! **

STR: Front Squat (SEE ABOVE)

STR: Front Rack Lunge (SEE ABOVE)

WOD: Metcon (Time)

Dakota’s Birthday WOD

5-Rounds:

— 11x DB Push Presses (Rx — Use 2x DB)

— 11x Strict Pull-Ups (Rx++ Skill)

— 11x Handstand Push-Ups (Rx++ Skill)

Box: Rx 40-45/25-30. +50-55/35-40