03/11/2020

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 minutes to complete the following.

A. Bench Press: Superset working sets with 3 to 5 HEAVY Bent Over Rows — Record BOTH in Wodify!

— Option 1: 5×5 @ 75-85% of 1RM

— Option 2: 5×3 @ 85-95% of 1RM

B. Go for 5-Rounds:

— 5-8x Clap Push Ups or Wall Ball Push Throws

— 10x Single Arm DB Rows (Each side — Use bench or box for support

WOD: For Time

WOD: Metcon (Time)

For Time

— 50x Step-Ups (RX)

— 50x Alternating Lunges

— 40x Step-Ups (RX)

— 40x Air Squats

— 30x Step-Ups (RX)

— 30x Sit Outs

— 20x Step-Ups (RX)

— 20x Handstand Push-Ups (RX+ SKILL)

— 10x Step-Ups (RX)

— 10x Burpee Over Box (RX)

RX Box: 20″ for EVERYBODY!

STR A: Bench Press

STR A: Bent Over Row