Angelino CrossFit – CrossFit


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

A. Close Grip Bench Press:

— Option 1: 4×10 @ 50-65% of 1 RM

— Option 2: 4×5 @ 75-90% of 1RM

** Superset with either 8x Chest tap Push Ups or 8x Wall Ball Push Throws (Use wall facing the parking lot)

B. Complete 3-Rounds of the following:

— 10x Tricep Dumbbell Kick Backs (Each Side)

— 6 to 10x Pull-Up Variation (Most challenging variation)

WOD: For Lunge Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Reps)

13-Minutes Total

(4×3-Minute Rounds with a 1-Minute Break at the 6-Minute mark)

2-Rounds as fast as possible within a 3-Minute time period. After 2 rounds within the remaining time accumulate as many Lunges as possible

-10x Sumo Deadlift High Pulls

-5x Toes to Bar

-10x Wall Balls

Barbell: RX 95/65, + 115/75

Wall Ball: RX 20-25, +14-16

STR A: Close Grip Bench Press (SEE ABOVE)