Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Superset AMRAP — complete as many sets as you can in 24-minutes.

— 1-minute Extended Plank

— 6 to 9x Hang Power Clean & Press (Any Shoulder to Overhead — Increase weight throughout)

— 9 to 12x Floor Press **

— 12 to 15x Romanian Deadlifts + Shrug **

— REST 1 to 2-minutes

** Use the same barbell for both lifts. Increase weight throughout.

WOD: Aura’s Birthday WOD — SEE BELOW —

STR: Floor Press (SEE ABOVE – RECORD HEAVIEST SET IN WODIFY)

WOD: Metcon (AMRAP – Rounds and Reps)

Aura’s Birthday WOD: For Rounds and Reps

12-Minute AMRAP:

— 2x Handstand Push-Ups (Rx+) or Hand Release Push-Ups

— 4x Pull-Ups (Rx+ Kipping or Strict) or Ring Rows

— 7x American KB Swings (Rx 40-45/25-30,+50-55/35-40)

— 8x V-Ups