Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take about 25-minutes to complete the following.
A. 9-Minute Tabata (20-seconds ON ** 10-seconds OFF)
— Minute #1: Hollow Body Hold
— Minute #2: V-Ups or Knee Tucks
— Minute #3: Russian Twist (Athlete’s Choice on Weight)
B. With the time left, complete 4-Rounds of:
— 5x Strict Shoulder Presses (Use a challenging weight – Hold for 5-seconds at the Top)
— 5x Narrow Grip Upright Rows (Use the same weight as the Strict Press)
— 15x Barbell Shrugs
WOD: For Time ** SEE BELOW **
WOD: Metcon (Time)
CASH-IN: 500m Run
3-Rounds:
— 10x Burpee Box Jumps (Rx)
— 15x Goblet Squats (Rx)
— 20x American Swings (Rx)
CASH-OUT: 500m Run
Box Rx: 24/20, +30/24
KB Rx: 40-45/25-30, +50-55/35-40
