Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Spend about 20 to 25-minutes on completing as much as you can of the following.
A. 12-Minute EMOM (40-seconds ON ** 20-seconds OFF)
— Minute #1: DB Bicep Curl + Overhead Press
— Minute #2: DB/KB Upright Rows
— Minute #1: Overhead Tricep Extensions (1 or 2x weights)
** Use 2x DB (or KB) and modify weight accordingly to each exercise.
B. Complete at least 3-Rounds:
— 12x Weighted Straight Leg Sit-Ups (Athlete’s choice on weight)
— 12x Arch Ups (Each Side)
— 12x Leg Raises (Most challenging variation)
WOD: For Total Reps ** SEE BELOW **
WOD: Metcon (AMRAP – Reps)
15-Minute AMRAP (4-Minutes ON ** 1-Minute OFF):
— Minute #1: KB/DB Hang Power Clean (Rx)
— Minute #2: Strict Pull Ups (Rx+ Skill)
— Minute #3: KB/DB Push Press (Rx)
— Minute #4: Toes-To-Bar (Rx+ Skill)
— Minute #5: REST!!
KB/DB: Rx 40-45/26.5-30, +50-55/35-40
