Angelino CrossFit – CrossFit
A. STRENGTH: Complete all three (3) 5 minute stations taking 2 minute breaks in between each station. Take short breaks throughout each station. (19 minutes total)
Station #1: 5 minutes – Complete as many SETS as you can of 5 REPS of…
Sumo Deadlift High-Pull; use KB or BAR, increasing weight each set.
Station #2: 5 minutes – Complete as many SETS as you can of 5 REPS of…
Deficit Pull-Ups; Pull up to chin above the bar and take 5 seconds to lower yourself down to straight elbows using pull-up grip (palms face away from you).
Station #3: 5 minutes – Complete as many SETS as you can of…
10-30 second Inverted Ring Row Holds; make sure to pull up to and hold where THUMBS meet the ARMPITS. Advance (Rx+) : Elevate your feet on a box and keep body straight (like a plank).
Sumo Deadlift High Pull
Record heaviest set of 5
B. WOD: For Total Reps (including the Cash-In and Cash-Out)
Metcon (AMRAP – Reps)
11 Minute AMRAP (including 1-min rest) – For Total Reps
**Cash-In: 1 Minute of Jump Rope (Rx+ Double Unders)
**9 Minute AMRAP**
Min 1: OH Plate Carry Alternating Lunges (Rx 25/15,+45/35)
Min 2: Hand Release Push-Ups
Min 3: KBS Russian (Rx 45/35,+55/40)
Min 4: V-Ups (Rx+ Toes-To-Bar)
Min 5: REST
**Repeat Minutes 1-4**
Cash-Out: 1 Minute of Jump Rope (Rx+ Double Unders)