01/18/2020

Angelino CrossFit – CrossFit

NOTE

THIS SATURDAY’S CLASS SCHEDULE — 01/11/2020:

— 7:30 AM CrossFit

— 8:30 AM CrossFit

— 9:30 AM Cardio WOD

CROSSFIT

A. Running: 10 x 25m Sprints + 25m Jog back

B. Core: 12-Minute Tabata

— Minute #1: Side Bends (Left)

— Minute #2: Side Bends (Right)

— Minute #3: Side Plank and Twist (Left)

— Minute #4: Side Plank and Twist (Right)

WOD: For Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds)

12-Minute AMRAP (4-Rounds of 1-Minute Per Exercise)

— Minute #1: Double Unders (Rx+ Skill) or Singles

— Minute #2: Goblet Squat Thrusters (Rx)

— Minute #3: Handstand Push Ups (Rx+ Skill) or Hand Release Push-Ups

KB/DB: Rx 40-45/25-30, +50-55/35-40

WOD: Double-Unders (UNBROKEN DURING WOD)

CARDIO WOD

CARDIO WOD ** NEW CLASS ** SATURDAYS @ 9:30AM

PART A. Rowing Intervals: 6 x 1:30 (No Greater than GEAR-4) 90-second Breaks between

PART B. 17-Minutes Total (2-Minutes each station, 1-Minute break half way through)

— Station #1: 10x Plate G.2.O/10x OH Plate Lunges

— Station #2: 10x Sit Outs/10x No Push Up Burpees

— Station #3: 5x Renagde Rows/10x Dumbell Thrusters

— Station #4: 10x American Swings/10x Goblet Squats