Workout

"ANGIE"

FOR TIME

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Capacity Work

Half Angie

50 Ring rows  

50 push ups to object

50 sit ups

50 air squats to target  

COOL DOWN

5:00 Slow Pedal on Bike

 

Homework

Snack work 

Front Squat; (1111)

6 - 4 - 2 - 2

-Rest 2:00 - 3:00 b/t sets-


3 SETS 

5/5 Box Slow Lowers

KBs in Front Rack

Rest 1:00 b/t sets-


3 SETS

20 Weighted Russian Twist

:30 Side Plank (L/R)


-Rest 1:00 b/t sets-

 

Strength and Conditioning 

EMOM  x 30 - 45 MINUTES 

Min 1 - :50 OPEN Movement*

Min 2 - :50 Run true form or outside

Min 3 - :50 OPEN Movement*


*For the workout pick open movements that were the most challenging for you and perform them at a 70% effort.


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