Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 to 30-minutes to complete the following.

A. Superset Hip Thrusts/Raises and Deadlifts (add a shrug at the top).

— Rep Scheme: 20-16-12-8-4-2x

— Increase weight each round.

— Use 2 bars and share if necessary.

— Record heaviest lift in Wodify.

B. If you finish early and there is time left, complete as many rounds as you can of the following. Use the same barbell/weight for all three lifts.:

— 4x Behind the Neck Presses

— 6x Good Mornings

— 8x Front Rack Alternating Lunges (Total)

— 30 to 60-second Wall Sits (Rx+ Weight on Thighs)

WOD: For Rounds and Reps — SEE BELOW

STR A: Deadlift (SEE ABOVE)

STR A: Hip Raises/Thrusts (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

12-Minutes AMRAP:

— 5x Thrusters (Rx 95/65,+115/75,++135/95)

— 7x Burpees

— 10x Toes to Bar (Rx+) or Knee Raises