Angelino CrossFit – Circuit X
CIRCUIT X – January 2017
CIRCUIT A: 3 Rounds of..
a. 10x Weighted Pass-Through
b. 15-second Hollow Rock Hold with PVC Pipe
c. 20x Superman Extensions with PVC Pipe
d. 25-second Inversion Hold (Any Variation – Ask Coach for suggestion)
e. 30x Single Overhead Lunges (Use any weight – go light – and switch hands after 15 reps)
CIRCUIT B: Complete the following complexes (a) and (b) making sure to increase weight each round.
a. 4×3 1-Snatch Balance + 1-Overhead Squat
b. 4×3 1-Snatch Deadlift + 1-Snatch Hang Shrug
CIRCUIT C: 5 Rounds of…
a. 5x Ring Rips
b. 5x Ring Rows to Chest (Use False Grip)
c. 5x Bench Press (Increase weight each round)
D. STRETCH/MOBILITY: See “Becoming a Supple Leopard” and ask coach for recommendations.