Angelino CrossFit – Circuit X
Metcon (Time)
WARM-UP: 400m Run or Row
CIRCUIT 1.0 (3 Rounds):
1.1 Single KB Swings (5x ea)
1.2 DB Reverse Flys (10x)
1.3 180* Lunge Twist & Slam (5x ea)
BREAK: 2 minute rest + 1 minute Jump Rope
CIRCUIT 2.0 (2 Rounds):
2.1 Sandbell Push-Up & Renegade Row (5x)
2.2 DB Lunge Curl & Press (5x ea)
2.3 Jack Knife Crunch (15x)
CARDIO: 800m Run or Row
CIRCUIT 3.0 (3 Rounds):
3.1 Single Leg Hamstring Extensions (5x ea)
3.2 Swiss Ball Wall Squats (10x)
3.3 KB Windmill (5x ea)
BREAK: 2 minute rest + 1 minute Jump Rope
CIRCUIT 4.0 (2 Rounds):
4.1 DB Air Punches (20x ea)
4.2 Granny Toss & Crawl (10x)
4.3 KB Halo (15x ea)
CARDIO: 400m Run or Row
FINAL STRETCH: Pigeon, Couch, V-Legs, Backpack Hang, Foam Roll, Band Stretch (2-5min)
