01/27/2019

Angelino CrossFit – CrossFit

CROSSFIT

NOTE FROM COACH KARLOS: THERE IS STILL TIME!!!! IF YOU HAVEN’T REGISTERED FOR THE CLEAN EATING CAMPAIGN, PLEASE DO SO BY E-MAILING ME Karlos@angelinocrossfit.com NOW!!! Tell me that you want to take on the challenge, what your challenge is gonna look like (give me goals!!! especially if you did the Body Fat Test – let me know if you need help), and if you are planning on doing a weekly food-log (a completed log will get you 15- raffle tickets a week!!!). Also, if you are participating in the challenge, every time you come to class and work out you get a raffle ticket so make sure to reserve ahead of time to help me track of your visits. 🙂 I’m excited for you guys!!! Stay focused and just do it!! You know you will be happy at the end!!!

STRENGTH: Take 20 to 25 minutes to complete the following.

A. 5×5 Bench Press @ 80-85% of your 1-REP MAX

B. Superset the following with the time left over:

— 8-12x DB Single Arm Rows (ea)

— 8-12x DB Strict Press

— 8-12x Dips (hardest variation)

WOD: SEE BELOW

STR A: Bench Press (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

16-Minute AMRAP:

— 20x Sit Outs

— 20x Double Unders (Rx+) or 60x Singles

— 20x No Push Up Burpee

— 200m Run w/ SB and KB

— 20x Alt KB Hang Clean and Press

KB: Rx 40-45/26.5-30, +50-55/35-40