12/11/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. As a class, complete a 4-minute Tabata for each exercise. Take a 2 to 3-minute rest (as needed) in between Tabatas:

— Ring Rows

— V-Ups (Modify with Knee Tucks)

B. Bench Press: ** RECORD IN WODIFY! **

— Option #1: Find a 1, 3, or 5-REP MAX

— Option #2: 5×5 @ 75% of 1RM or Above

— Option #3: 5×8 @ 75% of 1RM or Below

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

WOD: Metcon (Time)

9-minute CAP: Complete the ladder as fast as you can. If you do not finish the ladder, your score is completed rounds and reps at the end of the time.

Rep Scheme: 10-9-8-7-6-5-4-3-2-1x

— Thrusters (Rx)

— Alternating Lunges (Each Side – NO WEIGHT!)

Barbell: Rx 95/65, +115/75

** DO NOT DROP BARBELLS ** ESPECIALLY LIGHT/SKINNY PLATES ** THEY CAN BREAK!)

STR B: Bench Press (SEE ABOVE)