Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes or less to complete the following as a class.

A. 12-Minute EMOM:

— Minute #1: Submaximal Strict Pull Ups/ Ring Rows (hardest variations)

— Minute #2: 30-Seconds of MAX V-Ups

— Minute #3: Submaximal Ring Dips OR Tricep Dips (Rx+ Tricep Dips: Use two boxes with feet on one box heavy plate on thighs)

— Minute #4: 30-Seconds of MAX Supermans

B. 8-Minute Tabata:

— Minute #1: Side Plank Arch Ups (Right)

— Minute #2: Elbow Plank to Hand Plank

— Minute #3: Side Plank Arch Ups (Left)

— Minute #4: Russian Twist (Use Plate)

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

For Time (Including Cash-In & Cash-Out):

CASH-IN: 100x Double Unders (Rx+) or 300x Singles

Rep Scheme: 2 – 4 – 6 – 8 – 10 – 12x

— Burpees

— Sit-Ups

— Overhead Lunges (Each Side)

— Plate Clean and Press (Rx 35/25,+45/35 – From the Floor)

CASH-OUT: 100x Double Unders (Rx+) or 300x Singles