Angelino CrossFit – CrossFit
Strength
A. STRENGTH: Take 20 minutes to complete the 4 to 5 rounds of the following.
10x One Arm DB/KB Row (Each Side – Use a Bench or Box)
8x Front Squat @ 60-70%
6x One Arm KB Snatch (Each Side)
Front Squat (4×8)
KB Snatch (4×10)
WOD
B. WOD: 14 Minute AMRAP (Continuous Count)
5-Minute AMRAP
**1 Minute Plank (Athlete’s Choice)**
4-Minute AMRAP
**1 Minute Plank (Athlete’s Choice)**
3-Minute AMRAP
Athlete’s Choice: Elbow Plank, Side Planks, Hollow Rock, Superman Hold
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP (See Above for Time Scheme)
30x Double-Unders (Rx+)/60x Singles
10x Ground-To-Overhead (Rx 75/65,+95/85)
20x Sandbell Threaded Lunges (Rx 20/15,+30/25)
