Angelino CrossFit – CrossFit
Strength
A. STENGTH/SKILL: Take 20 minutes to complete 4-5 rounds of the following circuit.
5x Deadlift – Start at 60%, increasing no more than 5% each round.
**30 second rest**
1 minute weighted elbow plank , increasing weight each round.
**30 second rest**
15x Unbroken Pull-Up Variation (Use this time to Practice pull up variation. Don’t take anymore than 2 minutes at this station.
**1-2 minute rest to increase your weights**
Deadlift (5×5)
WOD
B. WOD
Metcon (AMRAP – Reps)
15 minute Ladder*
Rep Scheme: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1…)
Toes-To-Bar (Rx+) or V-Ups
Hang to Overhead (Rx 75/55,+95/75)
Burpee Over Bar
*Continuous count of total reps following the rep scheme shown above. Break up the 15 minutes into the following time scheme: 3 minutes of work, 1 minute rest, 3minutes of work, 1 minute rest, 3 minutes of work, 1 minute rest, 3 minutes of work.
