Angie’s Spin Off!

CrossFit Carolina Beach – CrossFit

– Strength: Today we’ll start a new cycle for the push press. All sets should be fast/aggressive.
– Metcon: Today’s workout is a spin-off of classic CF workout ”Angie.” The volume of work is high so pace yourself accordingly so you do not hit failure. Effort should be around 75%.

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A: Warm-up (No Measure)

AMRAP 6 of:

100 Ft. Shuttle Spring (down 50 back 50)

10 Air Squats

8 Hollow Rocks

6 Yoga Push-ups

4 Scorpions each side


Grab Barbells and complete on the coaches call.

– Strict Press x 3 (ribs down/abs tight)

– each rep on the coaches call

– Push Press x 3 (vertical dip + drive + strong finish)

– each rep on coaches call

Rest + Repeat Push Presses x 3 Reps


Set up in racks in groups 2-3 people.


B: Speed Push Press against single strand band (6 x 3 @55-60% of last Friday, every 60s.)
– Beginner: 5 x 5, no band. Rest 90s.

– If you’re not using bands perform all sets at 75% of 1RM.


C: Metcon (Time)

8 RFT:

10 Pull-ups

10 Push-ups

10 Abmat Sit-ups

10 Air Squats

20:00 Cap
Rx+:(C2B Pull-ups)

L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups)

L1: (4-5 Rounds) (Ring Rows) (Box Push-ups)

Extra Credit

D: DB Row (5 x 8-10 each. Rest 60s.)

Categories: WOD