11/04/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. 7×5 Back Squats: Start light and increase weight on each working-set. Do not include any warm-up sets.

B. 5×10 Back Rack Alternating Lunges (Total): Try starting with the weight last lifted on the Back Squat and decrease weight each set.

**RECORD IN WODIFY!**

WOD: Ricky’s Birthday ** For Reps** SEE BELOW **

** HAPPY BIRTHDAY RICKY! **

STR: Back Squat (SEE ABOVE)

STR: Back Rack Lunge (SEE ABOVE)

WOD: Metcon (AMRAP – Reps)

Ricky’s Birthday WOD

11-Minute AMRAP:

— Minute #1, 5 & 9: Floor Press (Rx)

— Minute #2, 6 & 10: Goblet Squat (Rx)

— Minute #3, 7 & 11: Push Press (Rx)

— Minute #4 & 8: REST

BIRTHDAY CAKE: 3-Minute AMRAP of MB Butterfly Sit-Ups (Include the sit-ups in the FINAL score)

Bar: Rx 95/65, +115/75

KB: Rx 40-45/26.5-30, +50-55/35-40