Angelino CrossFit – Circuit X
WOD
****CARDIO: 300m Run or Row
CIRCUIT 1.0 (3 Rounds)
1.1 Dumbbell Rows (8x)
1.2 Bulgarian Split Squats (8x ea)
1.3 Dumbbell Bench Press (8x)
****CARDIO: 1 minute of Jump Rope (Single or Double Unders)
CIRCUIT 2.0 (2 Rounds)
2.1 Swiss Ball Knee Crunch (15x)
2.2 Swiss Ball Hip Extensions (15x)
****CARDIO: 1 minute of Jump Rope (Single or Double Unders)
CIRCUIT 3.0 (2 Rounds)
3.1 Dips on Rings/Box (12x)
3.2 Med Ball Slams (12x)
****CARDIO: 1 minute of Jump Rope (Single or Double Unders)
CIRCUIT 4.0 (2 Rounds)
4.1 Dumbbell Reverse Flys (9x)
4.2 Walking Rack Lunges (9x ea)
****CARDIO: 1 minute of Jump Rope (Single or Double Unders)
CIRCUIT 5.0 (3 Rounds)
5.1 Good Mornings (10x)
5.2 Jefferson Curls (5x)
5.3 Squat Side Lunges (10x ea)
****CARDIO: 300m Run or Row
STRETCH/MOBILITY: See “Becoming a Supple Leopard” and ask coach for recommendations.