10/21/2016

Angelino CrossFit – CrossFit

NOTE

***IF YOU ARE COMPETING ON SATURDAY AND PLAN ON WORKING OUT TODAY…PLEASE TAKE IT REALLY EASY! If you don’t.. rest up and stretch!!!***

IF YOU ARE FREE AT 7:30PM, COME TO TIM RESTORATIVE YOGA CLASS.. TRUST ME.. YOU WILL REALLY ENJOY – PLUS YOUR BODY WILL BE VERY VERY HAPPY!

Strength

A. Strength: 20 minutes to complete 4 to 5 rounds of the following. Increase the designated reps for each exercise on each round.

10x Double Unders or 30x UNBROKEN Singles (Increase by 10x for DU’s and 30x for Singles each round)

1x Man Maker (Increase by 1x each round)

10 calorie row (Increase by 5 calories each round)

Man Maker

with Dumbbells: Push-Up, Right Row, Left Row, Squat Clean, Overhead Press

WOD

B. WOD

Metcon (Time)

CASH-IN: 200m Run

Complete Descending Ladder

10-9-8-7-6-5-4-3-2-1x of..

Sit-Ups

Pull-Ups (Rx+ No Band)

Hand Release Push-Ups

Air Squats (on MB)

Nur-Pee (No Push-Up Burpee)

CASH-OUT: 200m Run

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