02/24/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25 minutes to complete the following.

A. 6×3 Bench Press @ 85-90% of your 1-REP MAX; warm-up to your working weight first. Once you reach your working weight, complete all 6-sets of 3-reps without increase (or decreasing) in weight.

B. Superset the following with the time left:

— 10x DB Bent Over Rows

— 8x DB Strict Press

— 6x Dips (hardest variation)

WOD: SEE BELOW

STR A: Bench Press (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

4-Rounds:

— 20x Butterfly Sit-Ups

— 20x Double Unders (Rx+) or 60x Singles

— 20x Burpee

— 200m Run

— 20x American KB Swings

KB: Rx 40-45/26.5-30, +50-55/35-40