11/04/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Take 25 minutes to complete 4-5 rounds of the following circuit.

5x Push Press @ 75%

30-Sec Superman Hold

10x Alternating Front Rack Lunges

30-Sec Hollow Rock Hold

5x Hip Raise w/ 3 second hold at the top of the raise

Push Press (5×5 @ 75%)

Back Rack Lunge (5×10)

Barbell Hip Raises (5×5 3sec hold)

WOD

B. WOD

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15x Clean & Jerks (Rx 65/55, +95/85)

30x Mountain Climbers

15x Hand Release Push-Ups

30x Russian Twist (Rx/+ Use Sandbell)

15x Weighted Air Squats (Rx 25/20,+30/25)

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