11/13/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Find a 1-REP MAX for the Bench Press.

— Allow for 3-failed attempts before moving on. Make sure you have someone to spot you!!!

— Record in Wodify!!

** Beginners: 5×10 Floor Presses (Start light and increase throughout) **

B. With the remaining time, Handstand Practice by mastering the TRIPOD hold.

…OR…

C. Accumulate 100x Dips of any variation.

WOD: For Time

2-Rounds:

— 30x Butterfly Sit-Ups

— 30x Push Presses**

— 30x Back Squats**

— 30x Push-Ups

** A 10x BURPEE PENALTY if you drop the barbell from anywhere between the shoulders and up. You are allowed to let go of the barbell at any time during the barbell movements just as long as you are setting on the ground or releasing the barbell from the front like at the top of the Deadlift. — Rx 115/70

STR A: Bench Press (SEE ABOVE)

STR A: Floor Press (BEGINNERS)

WOD: Metcon (Time)

SEE ABOVE