01/11/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. 10-minutes to complete as much as you can of the following:

Rep Scheme: 50-40-30-20-10-5x (Increase weight each round – start light!)

— Floor Presses

— Barbell Hip Raises

B. 10-minutes to complete as much as you can of the following:

Rep Scheme: 5-10-15-20-25-30x

— Pull-Ups (Practice Kipping with more reps)

— Ring Dips (Or any other modification)

WOD: SEE BELOW

WOD: Metcon (Time)

15-12-9x of..

— Bent Over Rows (Rx 95/65,+135/85)

— Toes-To-Bar (Rx+) or Knees-To-Elbow/Knee Raises

**Straight Into**

1-Round:

— 30x Burpees

— 30x Power Cleans

— 50x Butterfly Sit-Ups

— 50x Knees-to-Elbow Mt. Climbers

STR A: Floor Press (SEE ABOVE)