Circuit X – Week 07/07-07/14

Angelino CrossFit – Circuit X

Metcon (Time)

CARDIO: 300m Run or Row

CIRCUIT 1.0 (3 Rounds):

1.1 Power Squats (10x)

1.2 Straight Leg Good Mornings (10x)

1.3 OH Walking Lunges w/ Plate (10x ea)

1.4 Swiss Ball Plank Balance (1min)

CARDIO: 300m Run or Row

CIRCUIT 2.0 (3 Rounds):

2.1 Single Dumbbell Rows (10x ea)

2.2 Close Grip Chest Press (10x)

2.3 Single Dumbbell Front Raise (10x)

2.4 Knee Raise to L-Sit (10x)

CARDIO: 300m Run or Row

CIRCUIT 3.0 (3 Rounds):

3.1 Jumping Pull-Ups (10x)

3.2 KB Clean & Press (10x ea)

3.3 Wall Ball Sit-Up & Throw (10x)

3.4 Sandbell Granny Toss & Burpee (10x)

CARDIO: 300m Run or Row

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

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