07/19/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following as a class. Take a 1 to 2-minute break in between TABATAS. OPTIONAL: For an extra challenge, use a weight on the exercises like Russian Twist and Sit-Ups

A. TABATA #1: 6-minutes

— Minute #1: Leg Raises

— Minute #2: Russian Twist

B. TABATA #2: 6-minutes

— Minute #1: Sit-Ups

— Minute #2: Bicycles

C. TABATA #3: 6-minutes

— Minute #1: Push-Ups

— Minute #2: Superman Hold

WOD: David A.’s Birthday WOD — For Time — SEE BELOW

** HAPPY BIRTHDAY DAVID!!**

WOD: Metcon (Time)

David A.’s Birthday WOD

7-Rounds:

— 4x Handstand Push-Ups (Rx++)

— 50m Double Weight Farmers Carry

— 4x Deadlifts

— 50m Overhead Plate Carry

— 4x Power Cleans

— 50m Double Weight Farmers Carry

— 4x Squat Cleans

— 50m Overhead Plate Carry

— 4x Hang to Overhead

CASH-OUT: 39x DB Curls (Each Side — Not part of time)

Bar Rx: 95/65, +115/75, ++135/85

KB Rx: 40-45/25.6-30, +50-55/35-40

Plate Rx: 35/25, +45/35
***Allow at least 20-minutes (cap of over 25-minutes)