01/22/2019

Angelino CrossFit – CrossFit

CROSSFIT

NOTE FROM COACH KARLOS: IF YOU HAVEN’T REGISTERED FOR THE CLEAN EATING CAMPAIGN, PLEASE DO SO BY E-MALING ME Karlos@angelinocrossfit.com NOW!!! Tell me that you want to take on the challenge, what your challenge is gonna look like (give me goals!!! especially if you did the Body Fat Test – let me know if you need help), and if you are planning on doing a weekly food-log (a completed log will get you 15- raffle tickets a week!!!). Also, if you are participating in the challenge, every time you come to class and work out you get a raffle ticket so make sure to reserve ahead of time to help me track of your visits. 🙂 I’m excited for you guys!!! Stay focused and just do it!! You know you will be happy at the end!!! OH!! Also.. this Friday will be the first past “CrossFit Open” workout … so get ready to start training hard if you plan on signing up for the open.. We will also need judges, speak to John or myself for details.

STRENGTH: As a class, spend 9-minutes at each station taking a 3 to 4-minute rest in between. Complete as many rounds as you can at each station using any weight of your choice.

A. 9-minute AMRAP:

— 22x Russian Twist (Total)

— 6x Bulgarian Split Squats (Each Side)

— 6x Handstand Push-Ups or Pike Push-Ups (Any other variation)

B. 9-minute AMRAP:

— 22x KB Sit-Ups

— 6x Single Leg Romanian Deadlifts (Each Side)

— 6x Strict Pull-Ups (Any other variation)

WOD: Natalya’s Birthday WOD — SEE BELOW —

***HAPPY BIRTHDAY NATALYA!!!***

WOD: Metcon (Time)

Natalya’s Birthday WOD

1-Round:

— 22x Russian KB Swings*

— 54x Walking Lunges**

— 22x American KB Swings*

— 500m Run

— 22x Russian KB Swings*

— 54x Step-Ups** (20″‘ Box)

— 22x American KB Swings*

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

** For an extra challenge, use your KB on the Walking Lunges and the Step-Ups.