08/01/2017

Angelino CrossFit – CrossFit

WOD

A. SKILL: 20-minute cap to complete the following.

a. 8-minute AMRAP:

ODD: MAX Kipping Pull-Ups in 30 to 45-seconds

EVEN: MAX Hollow Rock Hold

**3-minute Rest**

b. 8-minute AMRAP

ODD: MAX Double Unders in 30 to 45-seconds

EVEN: MAX Superman Hold

Scale: Intermediate/Beginner

a. Ring Rows/Jump Pull-Up

b. Singles

B. WOD: Rounds and Reps

12-minute Ladder AMRAP:

1-2-3-4-5-6-7-8-9-10-11-12…

American KB Swings (Rx 40-45/25-26,+50-55/35-40)

Chest to Floor Push-Ups

Wall Balls (Rx 20/14,+20)

WOD: Metcon (AMRAP – Rounds and Reps)

12-minute Ladder AMRAP

1-2-3-4-5-6-7-8-9-10-11-12…

American KB Swings (Rx 40-45/25-26,+50-55/35-40)

Chest to Floor Push-Ups

Wall Balls (Rx 20/14,+20)