02/21/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. 5-Rounds of:

— 5 to 8x Good Mornings (from the racks w/moderately heavy weight)

B. Superset the following as many time as you can with the time left.

— 8 to 10x Hip Raises (Use Barbell for the Hip Raises – Option to increase weight throughout)

— 10 to 12x Jumping Lunges

— 1-Minute Plank (most challenging variation – Try weighted)

WOD: SEE BELOW

STR A: Good Mornings (SEE ABOVE)

WOD: Metcon (Time)

2-Rounds:

— 300m Run

— 10x Pull-Ups (Rx+ No Band) or Ring Rows

— 300m Run

— 10x Goblet Lunges (Rx 40-45/25-30,+50-55/35-40)

CASH-OUT: (Part of Final Time)

— 200m Farmers Carry (Use you single Goblet Lunge Weight – Switch at the 100m mark)