11/25/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 20 minutes to complete the following

A. 10-Minute EMOM: Complete the complex once every minute. Start light and increase throughout.

— Snatch Complex: (From hang position) 3x shrugs + 2x Hang Power Snatchs + 1x Overhead Squat

B. Complete as many Supersets as possible with the remaining time.

— 30-60 second Tripod Holds (any variation) or Handstand Hold (any variation)

— 30-60s Hollow Body Hold (any variation)

— 8-12x Side Arch Lifts

**Rest 1-minute**

WOD: For Rounds and Reps

15 Minute AMRAP

— 300m SB Run

— 10x SB Slams

— 20x Russian Swings

— 30x Sit Outs

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE