CrossFit
“Angie”
For time:
100 Pull-up
100 Push-up
100 Sit-up
100 Air Squat
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Competitor
5 rounds at 85% effort:
2:00 Row
:15 Lt Plank Hold
:30 Sit-up
:15 Rt Plank Hold
2 rounds:
15 Tube External Rotation
10 Prone Incline Front Raise
10 Prone Incline Lateral Raise
15 Band Face Pull
10 Plate Circle (both directions)
AMRAP 7:00
1 Ring Muscle-up (No Dip) + 1 Ring Muscle-up + 1 Ring Dip(each round unbroken)
(each round unbroken)
Fast Death by Strict Handstand Push-ups:
0:00-0:30 – 1 Strict Handstand Push-up
0:30-1:00 – 2 Strict Handstand Push-up
1:00-1:30 – 3 Strict Handstand Push-up
*continue until failure
3 rounds:
No rest between exercises.
6-10 Seated Row
6-10 Pullover
6-10 Axle Bar Curl
(alternate rounds with a partner)
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Aerobic Capacity
4 Rounds for calories:
3:00 Row
1:00 Rest
3:00 Bike or AirRunner
1:00 Rest
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean (floating)
65% 2×3
70% 2×3
75% 2×3
Push Press
70% 2×3
80% 3×2
Barbell Sit-up
3×8 -choose weight-
Good Morning
3×8 -choose weight-
“No amount of skillful invention can replace the essential element of imagination.”
~Edward Hopper
