12/09/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 20 minutes or less to complete the following.

5×5 KB Snatch (Each Side)

4×4 Alternating Turkish Get-Up (Each Side)

3×3 Bear Complex (Increase Weight Each Round)

Bear Complex (record heavy 5)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Turkish Get Up (record heavy 5)

WOD

B. WOD

Metcon (AMRAP – Reps)

15-Minute Ladder – For TOTAL reps (See below for time scheme)

1x Chest-To-Bar Pull-Up(Rx+ No Band)

2x Hand Release Push-Up

3x Sandbell Slams (Rx 25/20,+30/25)

Chest-To-Bar Pull-Up: Increase by 1

Hand Release Push-Ups: Increase by 2

Sandbell Slams: Increase by 3

Ladder (Continuous Count)

5-Min of WORK

1-Min of REST

3-Min of WORK

1-Min of REST

5-Min of WORK

MOBILITY/STRETCH

C. MOBILITY/STRETCH: With the time left, work on some mobility/stretching focusing on chest, back, legs.

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