10/29/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 20 to 25-minutes to complete the following.

A. Complete 4-Supersets — Do not count your warm-up sets as part of your working sets. Record in Wodify!

— 8x Bench Presses @ 65-75% of 1RM or Above (Do not have to be unbroken)

— 12x Dumbell Rows (Each Side – Go Heavy!)

— 60-second Elbow Plank

— REST 1-minutes

B. With the time left, complete 3-Rounds of the following:

— 8x Barbell Good Mornings

— 8x DB Side Lateral Raises

— 30-second Hollow Rock Hold

— REST 1-minute

WOD: For Rounds and Reps ** SEE BELOW **

STR: Bench Press (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

13-Minute AMRAP:

— 10x Burpee Over Bar

— 8x Goblet Squats

— 6x Hang Power Cleans (Rx)

KB: Rx 40-45/26.5-30, +50-55/35-40

Barbell: Rx 95/65, +115/75, ++135/85