07/28/2017

Angelino CrossFit – CrossFit

WOD

A. SKILL: 20-minute Cap.

a. 10-minutes; 3x Overhead Squats EMOM. Use the racks if necessary. Work on form and technique.. do not go heavy.

b. 8-minute EMOM;

ODD: 40-second MAX Good Mornings – Stay Light!

EVEN: 30-second Overhead Bar Hold – Use the same weight as Good Mornings.

B. WOD: For Total Reps

12-minute AMRAP:

5-Minutes MAX Jump Rope – Double Unders (Rx+)

4-MInutes MAX Burpee Sandbell Slams (Rx 25/20,+30/25)

3-Minutes MAX Wall Balls (Rx 20/14,+20)

WOD: Metcon (AMRAP – Reps)

12-minute AMRAP

5-Minutes MAX Jump Rope – Double Unders (Rx+)

4-MInutes MAX Burpee Sandbell Slams (Rx 25/20,+30/25)

3-Minutes MAX Wall Balls (Rx 20/14,+20)

STR: Overhead Squat (10×3)