01/22/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 8-minute EMOM ** 40-seconds ON, 20-second OFF **

— ODD Minutes: Bodyweight Press Variations (Ex. Push-Ups, Ring Dips, Handstand Push-Ups)

— EVEN Minutes: Bodyweight Pulling Variation (Ex. Pull-Ups, Ring Rows, Rope Climb)

B. Complete 3 to 4 working Supersets of the following. ** RECORD IN WODIFY! **

— 8x Bent Over Rows (Use a challenging weight)

— 4x Box Jump Overs (Use a height you can jump — Try NOT TO Step-Up!!)

— 8x Toes-To-Bar (Scale as needed)

WOD: For Total Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Reps)

11-Minute AMRAP: First the Athlete must complete 5-Rounds of the following. With the remaining time, the Athlete must accumulate as many Double Under Reps as they can. If the Athlete cannot do a Double, they will scale down to Singles. Rx is only given to completed Double Unders.

First, complete 5-Rounds:

— 10x Deadlifts (Rx)

— 50m Overhead Plate Carry (Rx)

Then.. MAX Double Unders (Rx)

Barbell: Rx 135/95, +155/115, ++185/135 and up!

Plate: Rx 35/25, +45/35

** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **

STR B: Bent Over Row (SEE ABOVE)