Circuit X – Week 06/27-07/03

Angelino CrossFit – Circuit X

Metcon (Time)

CARDIO: 400m Run or Row

CIRCUIT 1.0 (3 Rounds; increase weight each round):

1.1 Single KB Swings (5x ea)

1.2 Sandbell Push-Up & Renegade Row (10x)

1.3 180* Lunge Twist & Slam (5x ea)

1.4 Granny Toss & Crawl (10x)

1.5 DB Lunge Curl & Press (5x ea)

CARDIO: 400m Run or Row

CIRCUIT 2.0 (3 Rounds):

2.1 DB Air Punches (25x ea)

2.2 KB Halo (20x ea)

2.3 Jack Knife Crunch (15x)

2.4 DB Reverse Flys (10x)

CARDIO: 400m Run or Row

CIRCUIT 3.0 (3 Rounds):

3.1 KB Windmill (10x ea)

3.2 Single Leg Hamstring Extensions (10x ea)

3.3 Swiss Ball Wall Squats (20x)

CARDIO: 400m Run or Row

FINAL STRETCH: Pigeon, Couch, V-Legs, Backpack Hang, Foam Roll, Band Stretch (2-5min)

Leave a Comment

Your email address will not be published. Required fields are marked *