Circuit X – Week 07/22-07/28

Angelino CrossFit – Circuit X

Metcon (Time)

CARDIO: 800m Run or Row

CIRCUIT 1.0 (4 Rounds):

1.1 Swiss Ball Plank Balance (1min)

1.2 Sandbell Granny Toss & Burpee (8x)

1.3 Knee Raise to L-Sit (10x)

CARDIO:

1 minute Jump Rope

200m Sandbell Run

1 minute Jump Rope

CIRCUIT 2.0 (2 Rounds):

2.1 Jumping Pull-Ups (25x)

2.2 Single Dumbbell Front Raise (20x)

2.3 KB Clean & Press (15x ea)

2.4 Wall Ball Sit-Up & Throw (20x)

2.5 OH Walking Lunges w/ Plate (25x)

CARDIO:

1 minute Jump Rope

200m Sandbell Run

1 minute Jump Rope

CIRCUIT 3.0 (3 Rounds-increasing weight):

3.1 Power Squats (10x)

3.2 Close Grip Chest Press (10x)

3.3 Straight Leg Good Mornings (10x)

3.4 Single Dumbbell Rows (10x ea)

CARDIO: 800m Run or Row

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

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