CIRCUIT X – 12/08

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.

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