10/25/2016

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.

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