12/12/2016

Angelino CrossFit – CrossFit

STRENGTH

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

5×3 Front Squat @ 75-80%

5×3 Strict Shoulder Press @ 75-80%

Then complete…

3×5 Plank to Push-Ups – Challenge yourself by placing sand-bells on your back.

Front Squat (75-80%)

Shoulder Press (Strict 75-80%)

WOD

B. WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10x KB Swing (Rx 45/12kg,+55/35) – American

2x Burpee Box Jump (Rx 24/20,+30/24)

100m Run (1 pt/rep)

10x Wall Balls (RX 20/14,+20)

2x Burpee Box Jump

100m Run (1 pt/rep)

**To avoid any “traffic jams” or “collisions” during runs, please always stay on your right.

Leave a Comment

Your email address will not be published. Required fields are marked *