Angelino CrossFit – CrossFit
A. Strength: 3×5-Minute EMOM (2-3 minute breaks between EMOMs determined by the coach)
a. EMOM #1: 6x Overhead Squats*
b. EMOM #2: 8x Ring Dips or 10x Box Dips
c. EMOM #3: 10x Plank Jacks (on elbows)
*Stay between 50 to 60% of your 1RM OHS taking the bar from floor each time. Work on form and technique.
Overhead Squat (5×6)
12 Minute AMRAP
15x Box Jumps (Rx 24/20,+30/24)
25x Wall Balls (Rx 20/14,+20-For Girls)
35x Russian KB Swings (Rx 50/12kg,+55/35)
45x Double-Unders (Rx+) or 135x Singles*
*Complete the jump rope to finish the round (just like a run). The jump rope will not be counted if you don’t complete ALL jump rope reps of your current round by the end of the AMRAP.