12/21/2016

Angelino CrossFit – CrossFit

STRENGTH

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

Shoulder Press (5×1)

Strict Press; Increasing each round

Push Press (5×5)

Increasing each round

WOD

B. Jimmy’s Birthday WOD

Metcon (Time)

12 Minute AMRAP

12x Front Squat (Rx 95/65,+115/85,++135/105)

21x Pull-Ups (Rx+ No Band)

12x Hand Release Burpees (Rx+ Handstand Push-Ups)

21x Bear Crawl Steps

MOBILITY/STRETCH

C. MOBILITY: After the WOD ask coach for recommendations or see “Supple Leopard” book for ideas. Pick your problems areas and do something about them!!

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