Announcements
IMPORTANT!!
VIP 24/7 Membership Program is now LIVE!
Read our email for details.
Contact Karlos or John to Sign up and get your Key! IF WE DON’T GET ENOUGH INTEREST – WE WILL ELIMINATE THE PROGRAM.
NEXT WEEK’S Schedule is NOW Posted on WODIFY MAKE YOUR RESERVATIONS EARLY!
Angelino Community Fitness – CrossFit
STRENGTH
Take 20-30 minutes to set up, warm up and complete the following.
A. 5-MIN AMRAP: 1-2-3-4-5-6… continue increasing by 1-REP at a time.
– XX Dips
– XX Close-Grip Pull Ups
B. 3 ROUNDS:
– 8-12x DB Chest Presses*
– 8-12x Barbell Bent Over Row*
*Use a moderate weight and rest as needed.
WOD: Rx Strong WOD 8-5 (Time)
4 ROUNDS :
– 14x Power Snatches (Rx)
– 12-Calorie Row
– 10x Burpees Over-the-Bar
TIME CAP : 16 MIN
BAR Rx: 75/55*
* Please do not slam or drop the weights when using thin plates, they will break! Thank you.
COOL-DOWN : Couch Stretch, Wall Hang, Frog Stretch, Pigeon Stretch, Foam Roll
