07/30/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minutes to complete 4-rounds of the following circuit. If you need to warm-up your Bench Press to your 70%, do that first before starting your rounds of the circuit.

5-6x Bench Press – Start @ 70% and increase each round. Record your heaviest 5 in Wodify.

10-12x Hang Clean and Press – Use Dumbbells or Kettlebells

76m Farmer’s Carry March – Use Dumbbells, Kettlebells or Plates (Pinch Grip)

B. WOD: 2 SCORES

WOD A: 8-Minute AMRAP

18x American KB Swings (Rx 40-45/26,+50-55/35-40)

14x Narrow Grip Push-Up “Diamond” – REMEMBER Chest to floor and keep Hips off floor

9x Chest To Bar Pull-Ups (Rx+ No Band)

**2-Minute Rest**

WOD B: 5-Minute AMRAP

100x Singles or 50x Double Unders (Rx+)

25x Wall Balls (Rx 20/14,+20)

WOD A: Metcon (AMRAP – Rounds and Reps)

8-Minute AMRAP

18x American KB Swings (Rx 40-45/26,+50-55/35-40)

14x Narrow Grip Push-Up “Diamond” – REMEMBER Chest to floor and keep Hips off floor

9x Chest To Bar Pull-Ups (Rx+ No Band)

STR: Bench Press

WOD B: Metcon (AMRAP – Rounds and Reps)

5-Minute AMRAP

100x Singles or 50x Double Unders (Rx+)

25x Wall Balls (Rx 20/14,+20)