Angelino CrossFit – CrossFit
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.
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.