Angelino CrossFit – CrossFit
Strength
A. STRENGTH: Take 20 minutes to build up to a 65-75% for both lifts and completing the following rep schemes staying at the same weight.
4×6 Bench Press (2x Wide-, 2x Mid-, & 2x Narrow-Grip) @ 65-75%
4×6 Overhead Squats @ 65-75%
Then… if there is time, find a MAX height for your Box Jump.
Bench Press (4×6)
2x Wide Grip
2x Mid-Grip
2x Narrow Grip
Overhead Squat (4×6)
Box Jumps (MAX)
WOD
B. Michael Allen’s Birthday WOD
Metcon (Time)
For Time
29x Sandbell Sit-Ups (Rx 25/20,+30/25)
22x Granny Wall Toss (Rx 14/+20)
10x Ground to Overhead (Rx 65/55,+95/75)
200m Single-Arm Farmer’s Carry w/ Sandbell (Left Hand Pinch Grip)***
10x Ground to Overhead
22x Granny Wall Toss
29x Sandbell Sit-Ups
200m Single-Arm Farmer’s Carry w/ Sandbell (Right Hand Pinch Grip)***
***NEW ROUTE*** 200m: From the gym front doors to the Wilkinson Street Sign and back.
