11/09/2016

Angelino CrossFit – CrossFit

Strength

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

5x Strict Chin-Ups

30 second Superman Hold (Use PVC or Weight/Bar)

5x Stirct Pull-Ups

30 second Hollow Rock Hold (Use PVC or Weight/Bar)

5x Inverted Rows with Rings or Bar

30 second Superman Hold (Use PVC or Weight/Bar)

15 Calorie Row

30 second Hollow Rock Hold (Use PVC or Weight/Bar)

WOD

B. WOD: Laurent’s Birthday WOD

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP – Start with “Cash-In”. “Cash-Out” after the 11 minutes.

CASH-IN: 53x Singles (Rx+ Doubles)

AMRAP:

11x American KB Swings (Rx 35/12kg,+55/45)

9x Left OH Lunges (Rx 45/35,+65/55)

11x Burpees

9x Right Lunges

CASH-OUT: 63x Singles (Rx+ Doubles)

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