Angelino CrossFit – CrossFit


A. STRENGTH: Take 20 minutes or less to complete the following.

5×5 KB Snatch (Each Side)

4×4 Alternating Turkish Get-Up (Each Side)

3×3 Bear Complex (Increase Weight Each Round)

Bear Complex (record heavy 5)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Turkish Get Up (record heavy 5)



Metcon (AMRAP – Reps)

15-Minute Ladder – For TOTAL reps (See below for time scheme)

1x Chest-To-Bar Pull-Up(Rx+ No Band)

2x Hand Release Push-Up

3x Sandbell Slams (Rx 25/20,+30/25)

Chest-To-Bar Pull-Up: Increase by 1

Hand Release Push-Ups: Increase by 2

Sandbell Slams: Increase by 3

Ladder (Continuous Count)

5-Min of WORK

1-Min of REST

3-Min of WORK

1-Min of REST

5-Min of WORK


C. MOBILITY/STRETCH: With the time left, work on some mobility/stretching focusing on chest, back, legs.

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