CIRCUIT X – 10/06 & 10/11

Angelino CrossFit – Circuit X

All new CIRCUIT starting Thursday 10/06/2016

Metcon (Time)

CARDIO: 200m Run or Row

CIRCUIT 1.0 (3 Rounds)

1.1 Arnold Press (10x)

1.2 Wide Grip Bent Over Row (10x)

1.3 Romanian Deadlift (10x)

1.4 Narrow Grip Upright Row (10x)

CARDIO: 300m Suicide Run

CIRCUIT 2.0 (3 Rounds)

2.1 Single Sandbell & Swing (5x ea)

2.2 Granny Sandbell Toss (10x)

2.3 Threaded Pass Over Lunges (5x ea)

2.4 Burpee Sandbell Backwards Wall Throw (10x ea)

CARDIO: 300m Suicide Run

CIRCUIT 3.0 (3 Rounds)

3.1 Strict Toes-To-Bar (10x)

3.2 Barbell Pull-Over (10x)

3.3 Burpee Thrusts (10x)

3.4 Ring Push-Ups

CARDIO: 200m Run or Row

FINAL STRETCH: Pigeon, Couch, V-Legs, Backpack Hang, Foam Roll (2-5min)

Metcon (Time)

CARDIO: 600m Run or Row

CIRCUIT 1.0 (3 Rounds)

1.1 Sumo Deadlift (10x)

1.2 Burpee Box Jump (10x)

1.3 DB Chest Press (10x)

1.4 Ring Rows (10x)

1.5 Goblet Side Lunges (10x ea)

CARDIO: 300m Suicide Run

CIRCUIT 2.0 (2 Rounds)

2.1 Sandbell Clean + Hop (15x ea)

2.2 Granny Wall Ball Toss (15x)

2.3 Single Arm KB Swing (15x ea)

2.4 Anchored Leg Raise + Twist (15x ea)

CARDIO: 300m Suicide Run

CIRCUIT 3.0 (3 Rounds)

3.1 Reverse Seated Shoulder Press (10x)

3.2 Russian Twist (10x ea)

3.3 Barbell Hip Raises (10x)

CARDIO: 600m Run or Row

FINAL STRETCH: Pigeon, Couch, V-Legs, Backpack Hang, Foam Roll (2-5min)

Leave a Comment

Your email address will not be published. Required fields are marked *