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)
