11/12/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 20 to 25-minutes to work on the following.

A. Back Squats:

— Option #1: 5×12 @ 55-70% of 1RM

— Option #2: 5×5 @ 75-85% of 1RM

**RECORD IN WODIFY**

B. Go for at least 3-Rounds using the same weight for both movements* — increase weight each round:

— 6x Good Mornings*

— 8x Back Rack Lunges*

— 60-second Overhead Plate Hold (Go heavy!)

WOD: For Rounds and Reps ** SEE BELOW **

STR A: Back Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

13-minute AMRAP:

— 25x Butterfly Sit-Ups

— 20x Air Squats

— 15x Handstand Push-Ups (Rx+) or DB Push Press (Rx — 2x DB)

DB: Rx 40 and Above/ 25 and Above