Angelino CrossFit – Circuit X
Metcon (Time)
CARDIO: 400m Run or Row
CIRCUIT 1.0 (3 Rounds):
1.1 Power Squats (12x)
1.2 Knee Raise to L-Sit (15x)
1.3 Single Dumbbell Rows (12x ea)
1.4 OH Walking Lunges w/ Plate (12x ea)
1.5 Wall Ball Sit-Up & Throw (15x)
1.6 Close Grip Chest Press (12x)
CARDIO: 800m Run or Row
CIRCUIT 2.0 (3 Rounds):
2.1 Swiss Ball Plank Balance (1min)
2.2 Straight Leg Good Mornings (6x)
2.3 KB Clean & Press (10x ea)
2.4 Sandbell Granny Toss & Burpee (14x)
2.5 Single Dumbbell Front Raise (18x)
2.6 Jumping Pull-Ups (22x)
CARDIO: 400m Run or Row
FINAL STRETCH: Pigeon, Couch, V-Legs, Backpack Hang, Foam Roll (2-5min)
