08/08/2017

Angelino CrossFit – CrossFit

WOD

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

a. “Bring Sally Up” Back Squat Challenge

b. With the remainder of the time, work on one or more of the following skills:

— Wall Walks

— Handstand Push-Ups

— Pull-Ups (Kipping)

— Ring Dips

B. Rebecca’s Birthday WOD: For Time

200m SB Run

8x Alternate KB Snatch (Rx 40-45/25-26,+50-55/35-40)

35x Hand Release Push-Ups

8x Alternate KB Snatch

35x V-Ups

8x Alternate KB Snatch

35x Double Unders (Rx+) or 82x Singles (Rx)

8x Alternate KB Snatch

35x SB Russian Twists (Rx 30/25,+25/20)

200m SB Run

WOD: Metcon (Time)

200m SB Run

8x Alternate KB Snatch (Rx 40-45/25-26,+50-55/35-40)

35x Hand Release Push-Ups

8x Alternate KB Snatch

35x V-Ups

8x Alternate KB Snatch

35x Double Unders (Rx+) or 82x Singles (Rx)

8x Alternate KB Snatch

35x SB Russian Twists (Rx 30/25,+25/20)

200m SB Run