01/20/2017

Angelino CrossFit – CrossFit

STRENGTH

A. Strength: Take 25-minutes to complete the following.

Find 1 REP MAX for:

Bench Press

Bent Over Row

*3 fails allowed for each lift.

If you finish early, practice on a skill like:

Double-Unders

Kipping Pull-Ups

Handstand Push-Ups

or Mobility (Ask coach for recommendations)

Bench Press (1 REP MAX)

Bent Over Row (1 REP MAX)

WOD

B. WOD: For Rounds and Reps

Metcon (AMRAP – Rounds and Reps)

11-Minute AMRAP

30x Bear Crawl Steps

10x Pull-Ups (Rx+ No Band)

20x Sit-Ups

10x Hand Release Push-Ups

20x Air Squats

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