11/23/2016

Angelino CrossFit – CrossFit

MOBILITY/STRETCH

HEY 8:30AM AND 6:30PM CROSSFIT CLASSES.. MAKE SURE YOU STAY AFTER CLASS FOR SOME AMAZING STRETCHING!! 9:30AM WITH CRYSTAL AND 7;30PM WITH TIM. MAKE YOUR RESERVATION RIGHT NOW!! YOUR BODY WILL LOVE YOU!!

STRENGTH

A. STRENGTH: Take 20 to 25 minutes to complete 4 to 5 rounds of the following. *Start working sets on both lifts at @ 50-60% and increasing weight on each round. Record your heaviest 5 reps of each lift.

5x Sumo Deadlifts*

5x Strict Shoulder Press*

5x Strict Deficit Chin-Ups

Sumo Deadlift

Shoulder Press

Deficit Chin-Ups

WOD

B. WOD

Metcon (3 Rounds for reps)

16 Minute AMRAP – 3 Rounds with a two (2) minute break between each round. Score your total reps for each round.

Round #1: 5 Minutes of..

Clean & Jerks (Rx 95/65,+135/95)

**2 Minute Break**

Round #2: 4 Minutes of…

Wall Balls (Rx 20/14,+20)

**2 Minute Break**

Round #3: 3 Minutes of…

Burpee Box Jumps (Rx 24/20,+30/24)

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