Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take 25 minutes to complete the following.
A. Build up to a 4-REP MAX or Heavy 4-REP for the Hang Power Clean.
— MAX-OUT: Allow for 3-FAILED attempts.
— Beginners: Build up to a moderate to heavy 5-Reps while maintaining good form and practicing technique.
— Record in Wodify!
B. Climb the Double Under Ladder! If you mess up, go back to the start of the number you messed up on.
— Double Under Rep Scheme: 11-22-33-44-55-66-77-88-99-111-99-88-77….11x
— Superset each jump rope set with a 25m Walking Lunge and 25m Sprint Back to the Gym.
— If you do not have UNBROKEN double unders, practice double unders with singles. Do not go back to the start of the set if you mess up.
WOD: Hannah’s Birthday WOD — SEE BELOW
HAPPY BIRTHDAY HANNAH!!
STR A: Hang Power Clean (SEE ABOVE)
STR B: Double-Unders (SEE ABOVE)
WOD: Metcon (Time)
Hannah’s Birthday WOD
4-Rounds of:
— 11x Sandbell Slams (Rx 25-30/20-25)
— 100m Run
— 11x Reverse Burpees
— 100m Run
— 11x Wall Balls (Rx 20-25/14-16)
— 100m Run
