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. Front Squat: 4 x 4 @ 70-75% of Max — Rest 30-45 seconds in between your sets and record your in Wodify.
B. 4 ROUNDS :
– 8-12x Good Mornings *
– 4 x Push Press *
– Rest 45-60 seconds in between rounds.
* Use a moderate weight on both movements, using the same barbell but not necessarily the same amount of weight. Record your heaviest sets in Wodify.
WOD: Rx Strong WOD 8-1 (AMRAP – Rounds and Reps)
12-MINUTE AMRAP :
— 8x DB Hang Clean & Jerks (Rx/+)
— 8x Strict Handstand Push-Ups (Rx+)*
– 32x Double Unders (Rx/+) **
DB Rx: 40/25, +50/35 (Use 2 DB’s)
*Strict Handstand Push-Up without any assistance gets an Rx+ . Any assistance like kipping, bands, mats/padding, etc. qualify as an Rx .
** Scale Double Unders with 96x Single Unders.
COOL-DOWN : Walk, Couch Stretch, Wall Hang, Frog Stretch, Pigeon Stretch, Foam Roll
