12/02/2019

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

STR B: Shoulder Press (SEE ABOVE)