12/20/2016

Angelino CrossFit – CrossFit

WOD

A. WOD: For Time

800m Run

50x Sandbell Sit-Ups (Rx 25/20,+30/25)

30x Hand Release Push-Ups

500m Run

30x Sandbell Sit-Ups

20x Hand Release Push-Ups

300m Run

20x Sandbell Sit-Ups (Rx 25/20,+30/25)

10x Hand Release Push-Ups

STRENGTH

B. STRENGTH: Use the remainder of the time to complete the following sets. Complete the Back Squats first and the Romanian Deadlifts (RDL) immediately after.

5×5 Back Squat @ 80%

5×5 Romanian Deadlift, Start light increasing each set

Back Squat (5×5 @ 80%)

Romanian Deadlifts (5×5)

MOBILITY/STRETCH

C. MOBILITY: With the remainder of the time, ask coach for recommendations or see “Supple Leopard” book for ideas. Pick your problems areas and do something about them!! See below for examples.


Foam Roll Your Calves and Feet


Hip Opener