Angelino CrossFit – CrossFit


STRENGTH: Take 20 to 25-Minutes to complete the following.

A. Close-Grip Bench Press:

— Option 1: Build up to a Heavy 3-REPS for the Close-Grip Bench Press**

— Option 2: 5×3 @75% of 1RM**

— Option 3: 3×10 Bench Press @ 50-60% of 1RM (or Floor Press)

** Record in Wodify as Bench Press — Mark down “Close-Grip) under notes.

B. Superset the following with the remaining time:

— 6 to 8x Dips (Hardest Variation)

— 8 to 10x Dumbbell Chest Press (neutral grip)

— 10 to 12x Overhead Dumbbell Tricep Extensions

— REST 1 to 2-minutes

WOD: For Rounds and Reps

STR: Bench Press (SEE ABOVE)


WOD: Metcon (AMRAP – Rounds and Reps)

13-minute AMRAP (including rest): Complete as many rounds and reps of the following. Combine both scores from AMRAP [A] and [B] to get your final score. There are a total of 18-REPS per round.

5-Minute AMRAP [A]:

— 1x Pull-Up (Rx or Rx+ Strict — Scale Ring Rows)

— 5x Burpees

— 3x Pull-Ups

— 3x Burpees

— 5x Pull-Up

— 1x Burpees


5-Minute AMRAP [B]:

— 1x Handstand Push-Up (Rx or Rx+ Strict — Scale Hand Release Push-Up)

— 5x Reverse Burpees

— 3x Handstand Push-Ups

— 3x Reverse Burpees

— 5x Handstand Push-Ups

— 1x Reverse Burpees