Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Complete as many rounds as you can in 20-minutes. Take your rest at the end of the round.

a. Complete 5 supersets of the following (rest at the end of the set):

— 3x Box Front Squats @ 85-90% of MAX (working sets)

— 6x Squat Jumps (Hold the bottom of the squat for 3-seconds)

— 9x Alternating Jumping Lunges

b. With the remainder of time, complete as many sets of:

— 20x Bicycles

— 20-seconds Hollow Body Hold

— 20x Russian Twists (Use any weight)

— 20-second Superman Hold

B. WOD: Total Rounds and Reps

10-minute AMRAP:

— 10x KB Clean and Press (Rx 40-45/26,+50-55/35)

— Gym to Corner Sprint (10 pts) **Runners stay to your right

— 10x Toes-To-Bar (Rx+) or Knee Raises (Rx)

STR: Front Squat

WOD: Metcon (AMRAP – Reps)

10-minute AMRAP

10x KB Clean and Press (Rx 40-45/26,+50-55/35)

Gym to Corner Sprint (10 pts) **Runners stay to your right

10x Toes-To-Bar (Rx+) or Knee Raises (Rx)