03/21/2017

Angelino CrossFit – CrossFit

SKILL

A. STRENGTH/SKILL: 21-Minutes of skill building. Stick with 5 sets of 3 to 5 reps of any given skill. For example, depending on the skill, perform 5×5 Handstand Kick-Ups, 5×3 Strict Chin-Ups, 5×1 MAX Box Jump Height.

a. 7-Minute Handstand Practice

b. 7-Minute Pull-Up/Ring Row Practice

c. 7-Minute Box Jump Practice

WOD

B. John Lurie’s Birthday WOD: For Total Rounds and Reps

Metcon (AMRAP – Rounds and Reps)

11-Minute AMRAP – 7-Minutes of work, 4-minutes of rest (See Below):

1-Minute AMRAP

**1-Minute REST**

2-Minute AMRAP

**1-Minute REST**

1-Minute AMRAP

**1-Minute REST**

2-Minute AMRAP

**1-Minute REST**

1-Minute AMRAP

Rep Scheme & Motions:

29x Power Cleans (Rx 95/65,+135/95)

29x Back Squats (Rx 95/65,+135/95) – From the floor

29x Burpees

CASH-OUT

C. Birthday Cash-Out!!!: For Time; begin immediately after the WOD.

Metcon (Time)

3-Minute CAP

88x Tuck Crunches

88x Russian Twist

88x Supermans

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