10/10/2016

Angelino CrossFit – CrossFit

Warm-up

Warm-Up:

10x Burpees

10x Toy Soldiers

10x Push-Ups

10x Pass throughs

10x Around the World (ea)

10x Sumo Squats

Strength

A. STRENGTH: Take 20 minutes to complete 4-5 rounds of the following.

11x Back Squats @ 65-75%

5x Strict Pull-Ups

11x Bent Over Rows @ 60-70%

5x Strict Chin-Ups

Back Squat (4×11)

Bent Over Row (4×11)

WOD

B. John T. Birthday WOD

Metcon (Time)

For Time; start with an elbow plank for 1 minute and again every 10 minutes there after.

71x Supermans

71x Weighted Step-Ups 20” (Rx 20/15,+30/25)

71x V-Ups

71x Sandbell Slams (Rx 20/15,+30/25)

71x Hand Release Push-Ups

71x Touch N’ Go Deadlift (Rx 75/65,+95/85)

71x Sandball Swings (Rx 40/35,+55/45)

71x Weighted Air Squats (Rx 20/15,+30/25)

71x Jumping Pull-Ups

71x Sandbell Sit-Ups (Rx 20/15,+30/25)

71x Bear Crawl Steps

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