12/23/2016

Angelino CrossFit – CrossFit

STRENGTH

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

WOD

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)

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