Angelino CrossFit – CrossFit
WOD
WARM-UP:
12x Chamber of Sit-Ups
12x “Broomstick” Overhead Squats (with PVC pipe or bar)
12x Chocolate Frog Jumps
12x Leaky Cauldron (Kettlebell) Swings
12x Weasleys’ Wizarding Wall Balls
12x Deathly Hallow Rocks
A. SKILL: Take 20-minutes to complete the following.
a. Complete 27x Bertie Botts’ Every Flavor Box Jumps @ RX or RX+ Height (24/20,+30/24)
Scale, complete 27x Squat Jumps or Mini Bertie Box Jump
b. With the remainder of the time, Find MAX Height Box Jump or practice any Box Jump/Jump Variation.
B. Evelyn’s Birthday WOD: “House Cup Tournament”
*Each athlete will be put into a “House” and will have to “collect points” or reps. Points will be collected for 4 motions, 3-minutes each. The winning “House” will be announced at the end of the day via Facebook and Instagram once all the points (reps) are collected and added together.
15-minute AMRAP: Total Reps
0:00-3:00 Goblet of Fire Squats (Rx Sandbell: 25/20,+30/25)
3:00-4:00 REST
4:00-7:00 Potter’s Power Cleans (Rx 95/65,+135/95)
7:00-8:00 REST
8:00-11:00 You-Know-Who’s Burpee Sandbell Slams (Rx 25/20,+30/25)
11:00-12:00 REST
12:00-15:00 Dementor Deadlifts (Rx 95/65,+135/95)
Metcon (AMRAP – Reps)
15-minute AMRAP
0:00-3:00 Goblet of Fire Squats (Rx Sandbell: 25/20,+30/25)
3:00-4:00 REST
4:00-7:00 Potter’s Power Cleans (Rx 95/65,+135/95)
7:00-8:00 REST
8:00-11:00 You-Know-Who’s Burpee Sandbell Slams (Rx 25/20,+30/25)
11:00-12:00 REST
12:00-15:00 Dementor Deadlifts (Rx 95/65,+135/95)
Max Height Box Jump (Distance)
Max Height Box Jump
