11/02/2016

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

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