Angelino CrossFit – CrossFit
Strength
A. STRENGTH: Complete the following.
10-Minute AMRAP of..
12x Good Mornings
12x Barbell Roll-Outs
then…
10-Minute AMRAP of..
10x Handstand Push-Up/Handstand Kick-Ups/Pike Push-Up
10x Toes-To-Bar/Knees-To-Elbow/Knee Raises
Good Mornings (AMRAP)
WOD
B. WOD
Strength Superset
Bent Over Barbell Row 4×8, increasing
Alternating with
10-25 second Chin Over the Bar Hold (Pronated Grip)
Compare to 10/26/16 & 10/27/16.
Conditioning
For Time:
10 Front Squats (115/85)
Row 250 Meters
20 Front Squats (115/85)
Row 500 Meters
10 Front Squats (115/85)
Row 250 Meters
10 Minute Time Cap
Metcon (Time)
3 Rounds
15x Power Cleans (Rx 95/75,+135/115)
5x Burpees
15x Ring Dips (Rx) Scale: Tricep Dips
600m Run
