Angelino CrossFit – CrossFit


A. STRENGTH: Take 20 minutes or less to complete the following.

5×5 Bent Over Row*

5×5 Bench Press*

*Start at 60% and build up to a heavy 5 rep max. Record you heaviest 5 reps (1×5).

Bent Over Row (5×5)

Bench Press (5×5)


B. WOD (Two Part): Total 21 Minutes including two ladders, planks and rest. You will have two seperate score for each ladder. See below for more details.

Ladder Motions:

Wall Ball (Rx 20/14)

Sandbell Slam (Rx 25/20)

KB Swing (Rx 55/35)

Metcon (AMRAP – Rounds and Reps)


START: 1 MIN PLANK (Athlete’s Choice)

LADDER: 8 MIN (ascending)

Rep Scheme: 2-4-6-8-10-12…

**1 MIN REST**

1 MIN PLANK (Athlete’s Choice)

**1 MIN REST**

Metcon (Time)

LADDER #2 (For Time)

LADDER: 8 MIN CAP (descending)

Rep Scheme:*12-10-8-6-4-2 (*Complete the ladder start on the round you ended on in the first ladder.

END: 1 MIN PLANK (Athlete’s Choice)