CIRCUIT X – 12/15/2016

Angelino CrossFit – Circuit X

WOD

****CARDIO: 300m Run or Row

CIRCUIT 1.0 (12 minute AMRAP)

1.1 Dumbbell Rows (10x)

1.2 Bulgarian Split Squats (8x ea)

1.3 Dumbbell Bench Press (10x)

1.4 Jump Rope (75x Single or 25x Double Unders)

***REST/STRETCH: 1-3 minutes***

CIRCUIT 2.0 (5 minute AMRAP)

2.1 Swiss Ball Knee Crunch (15x)

2.2 Swiss Ball Hip Extensions (15x)

****CARDIO: 400m Run

CIRCUIT 3.0 (5 minute AMRAP)

3.1 Dips on Rings (6x)/Box (12x)

3.2 Med Ball Slams (12x)

****CARDIO: 400m Run

CIRCUIT 4.0 (5 minute AMRAP)

4.1 Dumbbell Reverse Fly – 3 second holds (5x)

4.2 Walking Rack Lunges (10x ea)

***REST/STRETCH: 1-3 minutes***

CIRCUIT 5.0 (9 minutes)

5.1 Good Mornings (1 minute)

5.2 Jefferson Curls (1 minute)

5.3 Alternating Squat Side Lunges (1 minute)

****CARDIO: 600m Run or Row

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

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