06/16/2019

Angelino CrossFit – CrossFit

CROSSFIT

Fathers Day WOD: For Time

CASH-IN: 60x Push-Ups

6-Rounds:

— 5x Thrusters (Rx 95/65,+115/75)

— 10x Single Arm DB/KB Hang to Overheads (Each Side)

— 15x Barbell Bent Over Rows

— 20x Sit-Ups

DB/KB Rx: 40-45/26.5-30,+50-55/35-40

Rest 3-Minutes

Option 1: 2000m Run Rx+

Option 2: 1600m Run Rx

Option 3: 1200m Run Scale

CASH-OUT: 60x Chest Tap Planks (Total)

WOD: Metcon (Time)

SEE ABOVE

CARDIO BOX

CARDIO BOX @ 12pm

A. 15-Minutes:

— Solo Hand and footwork drills

— Drilling combos 1-5

— Combos 1-5 bob and weave counters

B. 20-Minutes: Partner Drills

— Drilling combos 1-5 at a fast pace w/Bob and weave counters

— 6x Sprint Burn Outs at end of Class