12/31/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 25-minutes to complete the following.

A. Superset 1: 5-Rounds

— 5 to 8x Bench @75%

— 3 to 5x Strict Pull-Ups

** Advance: Work up to 10x Strict Pull-Ups

** Beginners: 10 to 15x Ring Rows

A. Superset 2: 5-Rounds

— 8 to 10x Bent Over Rows @75%

— 10 to 15x Push-Ups

WOD: For Rounds and Reps

12-Minute AMRAP:

— 20x — SEE BELOW —

— 19x — SEE BELOW —

Pair of Movements will change every 4-minutes:

— 0:00-4:00 20x V-Ups and 19x Thrusters (Rx 95/65)

— 4:00-8:00 20x Russian Twist and 19x Sumo Deadlift High Pulls

— 8:00-12:00 20x Reverse Burpees and 19x Hang to Overhead

STR A: Bench Press (SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE