CIRCUIT X – 11/08 & 11/10

Angelino CrossFit – Circuit X

WOD

CARDIO: 600m Run or Row

CIRCUIT 1.0 (3 Rounds)

1.1 Bulgarian Split Squats (8x ea)

1.2 Dumbbell Rows (8x)

1.3 Swiss Ball Knee Crunch (8x)

1.4 Dips on Rings/Box (8x)

CARDIO: 3 minutes of Jump Rope (Single or Double Unders)

CIRCUIT 2.0 (3 Rounds)

2.1 Dumbbell Bench Press (8x)

2.2 Good Mornings (8x)

2.3 Squat Side Lunges (8x ea)

2.4 Swiss Ball Hip Extensions (8x)

CARDIO: 3 minutes of Jump Rope (Single or Double Unders)

CIRCUIT 3.0 (3 Rounds)

3.1 Dumbbell Reverse Flys (8x)

3.2 Walking Rack Lunges (8x ea)

3.3 Med Ball Slams (8x)

3.4 Jefferson Curls (8x)

CARDIO: 600m Run or Row

STRETCH/MOBILITY: See “Becoming a Supple Leopard” and ask coach for recommendations.

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