08/27/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Allow for 20-25 minutes to complete the following.

A. 6-Minute Tabata:

— ODD: V-Ups (2-second Pause at the “Top”)

— EVEN: Hollow Body Rock

**2-3 minutes to rest, demo and setup**

B. 12-minute cap to find a 3-REP MAX for the Thruster; Beginners complete sets of 5x increasing throughout. Record heaviest lift in Wodify.

WOD: 14-minute AMRAP:

*Start the entire AMRAP with an 800m Run and repeat at 7:00.

— 5x Toes-To-Bar (Rx+)

— 4x Air Squats

— 3x Burpees

— 2x Strict Pull-Ups (Rx+ No Assistance)

— 1x Handstand Push-Up (Rx+) or Hand Release Push-Up

STR: Thruster (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE