12/12/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Box Back Squats:

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

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

— Option #3: 5×10 @ 75% of 1RM or Below!

B. With the time left, complete 3 to 4-Rounds of the following:

— 5x Single Leg Romanian Deadlifts (Each Side – KB/DB)

— 5x Box Jumps (Any height)

— 5x Single Leg Hip Bridges with 2-second Pause at the Top

WOD: CrossFit Benchmark ** “Helen” – For Time ** SEE BELOW ** RECORD IN WODIFY!

Coach’s Note: Just as we are keeping track of our primary lifts, we will start keeping track of CrossFit Benchmark WOD’s including the “Girls” of CrossFit. We actually have a framed poster of these workouts up at the gym next to the computer. Check them out the next time you are in the gym!!

WOD: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
**American Swings

STR A: Box Back Squat (SEE BELOW)