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
