01/27/2017

Angelino CrossFit – CrossFit

SKILL

A. SKILL: 21-Minutes Total (“Practice Time” + Rest/Transitions)

a. 5-Minutes to Practice any Handstand variation (HSPU, Walk, etc)

**3-Minute Rest**

b. 5-Minutes of Thruster – 5x at a time, increasing a little each set. (Focus on FORM & TECHNIQUE)

**3-Minute Rest**

c. 5-Minutes of Jump Rope/Double-Under Practice

Thruster

WOD

B. Theo’s Birthday WOD

Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP

100m Sandbell Run = 24 reps (Rx 25/20,+30/25)

29x Box Jump Overs (Rx 24/20,+30/24)

32x “No Push-Up” Burpee

*85 reps per round

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