Circuit X – Week 07/15-07/20

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)

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