12/14/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH/SKILL: Take 20 minutes to complete 4 to 5 rounds of the following.

30-60 second Handstand Hold (Scale down to ANY inversion)

5x Strict Press (@ Start at 50% and build up to a 70-80%)

5x Weighted Pass Throughs (Use 15# bar or PVC pipe with small plate. 5-15lb MAX)

5x Ring Dips (3 sec pause at bottom)

Shoulder Press (Start at 50%, build up to 70-80%)

Strict Press; increase weight each round.

WOD

B. WOD: For Rounds and Reps

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP (KB: Rx 45/12kg,+55/35)

11x Goblet Squats

12x Alternating KB Cleans

13x Russian KB Swings

200m Single Arm KB Farmer’s Carry (Switch Hands at the Wilkinson St. Sign) – Farmer’s Carry COMPLETES the round.

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