12/04/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. SKILL OF THE MONTH – “Pistols”: Establish your pistol variation first and then spend 5-minutes to complete as many reps as you can. Record in Wodify!

B. With the remaining time, complete as many sets as you can of the following complex. Use the same weight for all three lifts and increase weight throughout if possible.

Complex:

— 5x Strict Presses

— 5x Good Mornings

— 5x Back Rack Lunges (Each Side)

WOD: For Time

5-Rounds:

— 5x Burpees

— 10x Box Jumps (Rx 24/20,+30/24)

— 15x American KB Swings (Rx 40-45/26.5,+50-55/35)

— 200m Run

STR A: Pistols (SKILL OF THE MONTH – SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE