12/28/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. Back Squats: Complete the following pyramid-adder super-setting each set with Ring Dips (or Tricep Box Dips):

Back Squat: 5-4-3-2-1-2-3-4-5x

— Start the first set of 5-REPS at 60-65% of your 1-REP MAX and increase each round till you get to 1-REP, then go back down in weight till you get to your starting weight.

— Take 3 to 4 sets to warm-up before starting the pyramid-ladder.

— Superset each set with: 8 to 10x Ring Dips OR 12 to 15x Tricep Box Dips

** REST 1 to 2-minutes at the end of each set

** Record Heaviest set lifted in Wodify!

B. If you finish early, complete as many sets of the following.

— 8x Good Mornings

— 8x Alternating Lunges

** REST 1 to 2-minutes

**Use any weight amount of choice.

WOD: For Rounds and Reps

11-minute AMRAP:

— 8x Box Jumps (Rx 30/24)

— 12x American KB Swings (Rx 55/35)

— 200m Run (Complete the round)

STR: Back Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE