01/30/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 20 to 25 minutes to complete the following.

A. 10 minutes EMOM – Tabata:

— ODD: Superman to Hollow Rock

— EVEN: Alternating Side Planks

B. 10 minutes to build up the Jump Rope Ladder:

— Double Unders: 5,10,15,20,25,30,35,40,45,50..

— Singles: 15,25,35,45,55,65,75,85,95,105…

** Go UNBROKEN- if you break you must start from the beginning of your current round/set.

STR B: Double-Unders (See Above)

WOD: Metcon (Time)

3-Rounds:

— 20x American KB Swings (Rx 40-45/25-30,+50-55/35-40)

— 20x Overhead Plate Carry Walking Lunges (Rx 35/25,+45/35)

— 200m Run

— 20x Toes-To-Bar (Rx+) or Knee Raises