12/18/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Allow time for 3-Attempts to find your FASTEST 300-METER RUN. Athletes should take time to fully recover before the next attempt.

Coach’s Note: Not sure how long to rest? Listen to your breath and feel your heart rate.. a minute or two of recover should be enough. Feel free to stretch a little as you recover and don’t drink too much water (cramps!!). Also.. Make sure to RECORD IN WODIFY because we will re-test this just like the Major Lifts, Benchmark WOD’s, and Gymnastic Skills!

B. Bent Over Rows: With the time left, complete one of the following options. ** 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: Dorian’s Birthday! ** For Rounds and Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP:

— 9x Burpees

— 9x Toes-To-Bar (Rx+ Skill — Scale as Needed with “Leg Raise” Motion)

— 9x Handstand Push-Ups (Rx+ Skill — Scale as Needed with “Pushing” Motion)

STR B: Bent Over Row (SEE ABOVE)

STR A: 300m Run (Time)