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
