CIRCUIT X – 11/15 & 11/17

Angelino CrossFit – Circuit X

WOD

CARDIO: 800m Run or Row

CIRCUIT 1.0 (2 Rounds)

1.1 Bulgarian Split Squats (12x ea)

1.2 Dumbbell Rows (12x)

1.3 Swiss Ball Knee Crunch (12x)

1.4 Dips on Rings/Box (12x)

1.5 Swiss Ball Hip Extensions (12x)

CARDIO: 2 minutes of Jump Rope (Single or Double Unders)

CIRCUIT 2.0 (4 Rounds)

2.1 Jefferson Curls (5x)

2.2 Good Mornings (5x)

2.3 Squat Side Lunges (5x ea)

CARDIO: 2 minutes of Jump Rope (Single or Double Unders)

CIRCUIT 3.0 (2 Rounds)

3.1 Dumbbell Reverse Flys (12x)

3.2 Walking Rack Lunges (12x ea)

3.3 Med Ball Slams (12x)

3.4 Dumbbell Bench Press (12x)

CARDIO: 800m Run or Row

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

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