Monday, July 18th

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————————————–Stephen Angove checked into the 2016 CrossFit Games

Beginning Tuesday at 11:15 am, watch Steve compete at games.crossfit.com

Performance is in red, Competition is in blue,

A) 3 sets of:
Walking Lunge x 30 meters
no rest

A2) 3 sets of:
Waiters Walk x 30 meters each arm
rest 60 seconds

B) 3 sets of:
Back Squat x 5+ reps (Add 5 lbs to last weeks load. All sets at the same weight. The 3rd set is max reps)
Rest 2 minutes

C) 4-5 Rounds, Not For Time (or 25 Minutes):
6 Back Rack Reverse Lunges each leg
5-10 Strict Handstand Push-Ups or 10 Dumbbell Presses, As heavy as possible
30 Second Assault Bike For Calories

Bar Can be taken from a rack. Start at about 40-50% of your Back Squat weight and work up as appropriate. 1 or 2 AbMats is acceptable for the Handstand Push-Ups. Otherwise, perform the Dumbbell Presses as heavy as possible.

A1) 3 sets of:
Lateral Banded Walk x 15 meters each way
No rest

A2) 3 sets of:
Counterbalanced Pistol x 6 reps each leg 
(Hold a weight in front of you. Scale with a lateral lunge)
Rest 60 seconds

B) 3 sets of:
Back Squat x 4 reps (Heavier than last weeks 6’s)
Rest 2-3 minutes

C) 5 Rounds, Not For Time (or 25 Minutes):
6 Back Rack Reverse Lunges each leg
5-10 Strict Handstand Push-Ups or 10 Dumbbell Presses, As heavy as possible
20 Strokes on the Rower for Max Calories

Lunge bar comes off the floor. Start at about 40-50% of your Back Squat weight and work up as appropriate. 1 or 2 AbMats is acceptable for the Handstand Push-Ups. Otherwise, perform the Dumbbell Presses as heavy as possible.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531