12/27/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 6-minute EMOM (40-seconds ON ** 20-seconds OFF) ** RECORD IN WODIFY! **

— Minute 1-3: Push-Press @ 55-65% of 1RM ** DO NOT GO HEAVY — RACKS NOT ALLOWED **

— Minute 4-5: Athlete’s Choice — Any Body-Weight Pulling Motion

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

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

— Option #2: 5×3 @ 75% of 1RM or Above

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

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

5-Rounds:

— 25x ..20x ..15x ..10x ..5x Wall Balls (Rx)

— 20x ..16x ..12x ..8x ..4x Walking Lunges (Total – NO WEIGHT!)

— 15x ..12x ..9x ..6x ..3x Wall Ball Sit-Ups (Rx)

Wall Ball (MB): Rx 20/14

STR A: Push Press (SEE ABOVE)

STR B: Bench Press (SEE ABOVE)