12/13/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. Back Squats: 5 x 10 (5+5)

— Break up each set of 10-REPS into 2-SETS of 5-REPS – taking a short 10 to 30-second break in-between.

— Start @ 40-50% and increase weight throughout.

— Record heaviest set in Wodify!

B. With the remainder of time, complete as many supersets as you can of the following:

— 10x Alternating Front Rack Lunges (Option to increase throughout)

— 10-30-second Overhead Barbell Hold

** REST 1 to 2-MINUTES **

WOD: Reign’s Birthday WOD – For Rounds and Reps

12-minute AMRAP:

— 18x Pull-Ups (Rx) or Ring Rows

— 200m Run (10-pts)

— 18x Reverse Burpees

STR A: Back Squat (SEE ABOVE)

STR B: Front Rack Lunge (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE