08/07/2017

Angelino CrossFit – CrossFit

WOD

A. SKILL: Complete 4-rounds of the following EMOM (Approx. 18-minutes). Focus on form and technique!

Minute #1: 29x Wall Balls (Perfect!)

— REST 30-seconds

Minute #2: 29x Sandbell Slams (Treat it like a 2-handed Snatch)

— REST 30-seconds

Minute #3: 29x Sit-Ups

— REST 30-seconds

B. Noah’s Birthday WOD: For Rounds and Reps

19-minute AMRAP**

8x Pull-Ups (Rx+ No Band)

7x Burpees

8x Hand Release Push-Ups (Chest to Floor)

8x Toes-To-Bar (Rx+) or Knee Raises (Rx)

**Time Scheme:

4-minute AMRAP

— REST 1-minute

4-minute AMRAP

— REST 1-minute

4-minute AMRAP

— REST 1-minute

4-minute AMRAP

WOD: Metcon (AMRAP – Rounds and Reps)

19-minute AMRAP**

8x Pull-Ups (Rx+ No Band)

7x Burpees

8x Hand Release Push-Ups (Chest to Floor)

8x Toes-To-Bar (Rx+) or Knee Raises (Rx)

**See Time Scheme