01/23/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Behind the Neck Push Press: ** RECORD IN WODIFY! **

— Option #1: Find 1, 3, or 5-REP MAX

— Option #2: 5×5 @ a set weight

B. With the time left, complete 3 to 5 of the following Superset using challenging weights:

— 8x DB/KB Chest Press

— 8x Double KB/DB Cleans

— 8x Double KB/DB Front Rack Lunges (Total – Alternating)

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

3-Rounds:

— 25x American KB Swings (Rx)

— 500m Run

— 25x Butterfly Sit-Ups

KB Rx: 40-45/25-30, +50-55/35-40

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

STR A: Behind The Neck Push Press (SEE ABOVE)