Angelino CrossFit – CrossFit
WOD
A. President’s Day WOD: For Time
Quarter Dime Nickel Penny (Time)
45x Wall Balls (Rx 20/14)
45x No Push-Up Burpee onto Plate (Use 25#,35# or 45# Plate)
45x Mountain Climbers
45x Hand Release Push-Ups
45x Supermans
45x V-Ups
45x AbMat Sit-Ups
45x Bicycles
45x Air Squats (On MB)
45x Walking Lunges
45x Bear Crawl Steps
45x Step-Up Overs (Use 20″ Box)
45x Jumping Pull-Ups
**ATTENTION 6AM WOD Xpress: Due to the shorten class time, do 25x reps for each motion instead of 45x AND cap out the WOD at 20-minutes.
ATHLETE’S CHOICE
B. FREE TIME: If there is time (and energy) after the WOD, pick anything to work on from skill/strength building of your favorite Olympic lift to some Mobility work. Ask the coach for recommendations if needed.
