Angelino CrossFit – CrossFit

CROSSFIT

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

A. Complete as many sets as you can in 20-minutes.

— 3 to 5x Front Squats @ BW or Above (Athlete must warm-up to working weight first)**

— 8 to 10x Dumbbell Chest Press

— 10-15x Reverse Dumbells Flys (Go Light – Seated or Standing)

— 30 to 60-second Overhead Plate Hold

**Warm-Up the Front Squat first — spend the entire time building up to your Body Weight if you need to.

WOD: For Rounds Reps — SEE BELOW

STR: Front Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP (Including Rest)

Time Scheme:

— 3-minutes ON

— 1-minute REST

— 3-minutes ON

— 1-minute REST

— 3-minutes ON

— 1-minute REST

— 3-minutes ON

Rep Scheme:

— 6x Single Arm Shoulder to Overhead (Total)

— 10x Goblet Hold Alternating Lunges (Total)

— 6x Single Arm Hang Power Cleans (Total)

— 10x Hand Release Push-Ups

Kettlebell or Dumbbell: Rx 40-45/25-30,+50-55/35-40