Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 25-minutes to complete the following.

a. 1x Paused Front Squat (3 seconds) + 2x Front Squat:

5x (1 + 2) Start @ 50-60% of 1RM and increase to a heavy set.

b. 2x Back Squat + 3x Good Morning + 4x Tippy Toes:

5x (2 + 3 + 4) Start light and increase each set.

B. CORE: If time remains, complete a 4-minute Tabata together as a class:

20-seconds of Plank to Push-Ups / 10-second rest

**Begin the WOD immediately after “CORE”**

C. WOD: Total Reps

12-Minute AMRAP:

0:00-2:00 Sit-Ups

2:00-4:00 American KB Swings (Rx 40-45/25-26,+50-55/35-40)

4:00-6:00 Touch N’ Go Deadlifts (Rx 95/75,+135/115)

6:00-8:00 Sit-Ups

8:00-10:00 American KB Swings

10:00-12:00 Touch N’ Go Deadlifts

STR: Front Squat

WOD: Metcon (AMRAP – Reps)

12-Minute AMRAP:

0:00-2:00 Sit-Ups

2:00-4:00 American KB Swings (Rx 40-45/25-26,+50-55/35-40)

4:00-6:00 Touch N’ Go Deadlifts (Rx 95/75,+135/115)

6:00-8:00 Sit-Ups

8:00-10:00 American KB Swings

10:00-12:00 Touch N’ Go Deadlifts

STR: Paused Front Squat