01/03/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Double Under Practice: 8-Minute EMOM (40-seconds ON ** 10-seconds OFF) — If you are still mastering singles throw in various variations of jump rope techniques to increase your overall jump rope ability **RECORD HIGHEST # OF UNBROKEN REPS IN WODIFY**

B. Box Jumps: Take 10-Minutes to complete 4-Rounds of the following supersets. Beginner athletes will do 6x Box Jumps at a set height starting from a sitting position (either a bench or another box).

— 6x Box Jumps @ Challenging Height ** Focus on SOFT landings and step off the box instead on jumping off

— Superset each round of Box Jumps with 8x Bent Over Rows @ a challenging weight ** Record in Wodify!

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

5-Rounds:

— 20x Push Presses (Rx)

— 300m Run

Barbell: Rx 95/65, +115/75

** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **

STR A: Double-Unders (8-MINUTE EMOM — SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)