11/27/2019

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