08/06/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 35-minutes to complete the following.

A. 9-Minute EMOM/Tabata

— Minute 1: Russian Twists w/weight

— Minute 2: Extended Plank

— Minute 3: Weighted Hand-offs

B. 9-Minute EMOM/Tabata**

— Minute 1: MAX Strict Dumbell Press

— Minute 2: MAX Bicep Curls

— Minute 3: MAX L-Sit Hold or Pull Ups

** Use 2-Dumbells

WOD: Benji’s Birthday WOD — For Time — SEE BELOW

**HAPPY BIRTHDAY BENJI!**

WOD: Metcon (Time)

Benji’s Birthday WOD

5-Rounds:

— 27x Double Unders (Rx++ Skill) or 71x Singles

— 8x Alt Single Arm Man Makers

— 3x Handstand Push Ups (Rx++ Skill) or Hand Release Burpees

— 19x Alt DB Hang Snatches

DB/KB Rx: 40-45/25-30, +50-55/35-40