Angelino CrossFit – CrossFit


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)


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)

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