10/28/2016

Angelino CrossFit – CrossFit

Strength

A. Strength – Take 20 minutes to complete 4 rounds of the following.

5x Deadlift – Start at 40-50% and increase each round to a heavy 5 on the last set.

10x Strict Shoulder Press – Start with the an empty bar and increase each round.

5x Strict Ring Dips – Use the negative from locked elbows down to rings. Scale: 15x Box/Tricep Dips

10x Strict Upright Row – Start with the an empty bar and increase each round.

Deadlift (4×5)

Shoulder Press (4×10)

Upright Row (4×10)

WOD

B. WOD – For Reps

Metcon (AMRAP – Reps)

12MIN AMRAP

10x Front Squats (Rx 75/55,+105/85)

200m Run* (Doesn’t count as any reps)

10x KB Swings (Rx 35/12kg,+55/45)
NOTE: Due to the rain, the 200m run will be replaced with 12x Burpees. The Burpees will not count in “total points”. If the rain stops – proceed with the 200m run (to the Wilkinson sign and back).

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