Angelino CrossFit – CrossFit


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

A. Bench Press: Start at 65-70% and increase each round.

— 5×10 (Break up the 10-REPS into 2 sets of 5x and taking no more than a 15-second rest in-between)

— Rest 45-90 seconds after each set.

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

— 45-second Extended Plank Hold

— 15x Good Mornings (Use a light to medium weight)

— 10x Full Range Push-Ups (2-second hold at the bottom)

WOD: For Time


— 150x Singles or 50x Double Unders (Rx+)

— 200m Run

— 10x Hand Release Push-Ups or Handstand Push-Up (Rx+)

— 15x Wall Balls (Rx 20-25/14-16)

WOD: Metcon (Time)


STR A: Bench Press (SEE ABOVE)