04/04/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 25-minute cap to complete the following.

a. 5×5 Bench Press @ 75% – Stay at the same weight. If you increase weight, increase by alittle.

b. Complete 3 to 4 rounds of the following increasing weight each set. Use the same barbell (and weight) for both lifts.

10x Barbell Hip Raises (From the floor)

10x Barbell Shrugs

Bench Press (5×5 @ 75%)

Barbell Hip Raises (3×10)

Barbell Shrugs (3×10)

WOD

B. WOD: For Time

Metcon (Time)

15-minute cap to complete the following, INCLUDING the Cash-Out.

10 Rounds

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

10x Hand Release Push-Ups

Cash-Out: 100x Sit-Ups

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