Angelino 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
— 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