01/29/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 20-minutes to complete 4 to 5 rounds of the following circuit.

5x Bent Over Rows (Start at 50% and Increase each round)

5x Bench Press (Start at 50% and Increase each round)

30-50 second Superman Hold (Increasing time by 10-15 seconds each round)

**REST AT THE END OF THE ROUND**

Bench Press

Bent Over Row

WOD

B. WOD: For Time

Metcon (AMRAP – Rounds)

800m Run

5x Pull-Ups

10x Wall Balls (Rx 20/14,+20)

600m Run

15x Pull-Ups

30x Wall Balls

400m Run

25x Pull-Ups

50x Wall Balls

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