Angelino CrossFit – CrossFit

Warm-up

3-Minute AMRAP:

— 10x Air Squats

— 5x Burpees

— 10x Knee to Ekbow MT Climbers

Stretch:

— 1-Minute: Up/Down Dog

— 1-Minute ea: Spider Lunges

HOME WORKOUT

A. 12-Minute EMOM (40s On/20s Off):

— Minute 1: Half Squat Hold

— Minute 2: Half Push Up Hold

— Minute 3: Hollowbody Hold

WOD: Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP:

— 50x Bear Crawl Steps

— 25x No Push Up Burpees

— 50x Crab Walk Steps

— 25x Russian Twists (ea)

CROSSFIT

A. 12-Minute EMOM (40s On/20s Off):

— Minute 1: Arch Ups (Right)

— Minute 2: Arch Ups (Left)

— Minute 3: Weight Planks on Hands

B. Hang Power Cleans:

— Option #1: 5×5 @ 75-90% of 1RM

** Superset with 25m Sprint

— Option #2: Find 1, 3, or 5RM

STR B: Hang Power Clean

WOD: Metcon (AMRAP – Reps)

14-minute AMRAP (3 x 4-minute rounds with 1-minute rest in between):

— Minute 1: Step-Ups

— Minute 2: Hang KB Snatches

— Minute 3: Double Unders (Rx+ Skill) or Singles

— Minute 4: American Swings

Box Rx: 24/20

KB Rx: 40-45/26.5-30,+50-55/35-40