06/22/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 20-minutes to complete the following together as a class.

a. 6-minute Tabata:

20-second Plank on Hands / 10-second Rest

20-second Left Side Plank on Hands (Rx Lift Right Leg) / 10-second Rest

20-second Plank on Elbows / 10-second Rest

20-second Right Side Plank on Hands (Rx Lift Left Leg) / 10-second Rest

b. 10-minute AMRAP “Mini Marguerita”:

Burpee/Push-Up/Jumping-Jack/Sit-Up/Handstand (Modify with Wall Walk)

B. Zac’s Birthday WOD: 12-minute AMRAP

11x Pull-Ups (Rx+ No Band)

11x Single OH Hold Walking Lunges (Rx 30-35/15-20,+40-55/25-30)

11x Toes-To-Bar (Rx+) or Knee Raises (Rx)

STR b: Marguerita (Time)

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Record time if you reach to 50

WOD: Metcon (AMRAP – Rounds and Reps)

12-minute AMRAP

11x Pull-Ups (Rx+ No Band)

11x Single OH Hold Walking Lunges (Rx 30-35/15-20,+40-55/25-30)

11x Toes-To-Bar (Rx+) or Knee Raises (Rx)