Angelino CrossFit – CrossFit


STRENGTH: 25-minutes to complete the following.

A. Complete at least 5-Rounds of the following superset. Warm-up to a challenging weight to use for the 5-sets first. Once you have a challenging weight set, start your working sets keeping the weight the same throughout. Remember to rest 1 to 2-minutes after each set.

— 10x Overhead Bar Hold Alternating Lunges – Record heaviest lift in Wodify.

— 10x Floor Presses (Use the same weight as lunges)

— REST 1 to 2 -minutes

B. With the remainder of time, complete as many sets of the following complex as you can.

— 10x Hanging Strict Leg Raises (Straight or Bent Knees)

— 15x Butterfly Sit-Ups (Rx+ Weighted)

— 20x Supermans (Use a PVC)


11-Minute AMRAP:

— Minute #1: MAX Jump Rope (Rx+ Double Unders)

— Minute #2: MAX Pull-Ups (Rx+ No Assistance)

— Minute #3: Burpees

— Minute #4: REST (First 2-Rounds Only)

STR: Overhead Barbell Lunges (SEE ABOVE)

STR: Floor Press (SEE ABOVE)

WOD: Metcon (AMRAP – Reps)