11/15/2016

Angelino CrossFit – CrossFit

Strength

A. Take 15 minutes to find a 3RM for your Push Press.

B. Take another 15 minutes to complete 3 to 4 rounds of*

5x Single Leg Romanian Deadlifts (each side)

5x Bulgarian Split Squat (each side)

5x Barbell Roll-Outs (hold for 3-5 seconds at full extension.

* Keep the same weight for both lifts each round. Increase weight every round. Use your Barbell for the Roll-Outs.

Push Press

WOD

C. WOD

Metcon (Time)

For Time: 12 Minute cap to complete the following rep scheme..

6-18-12-24-12-18-6x of…

Wall Balls (Rx 20/14,+20)

Hand Release push

Air Squat on MB

Burpee

Chin-Up

Leave a Comment

Your email address will not be published. Required fields are marked *