08/18/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-Minutes to complete the following.

a. Complete 5-rounds of the following set of “Paused Front Squats. Start at 50% and increase throughout. Record in Wodify!

— 5-Second Paused Front Squat

— 4-Second Paused Front Squat

— 3-Second Paused Front Squat

— 2-Second Paused Front Squat

— 1-Second Paused Front Squat

b. If there is time left, pick one of the following skills to practice on:

— Jump Rope (Singles or Double Unders)

— Handstands (Walks, Holds, Push-Ups)

— Box Jumps (MAX Height)

— Gymnastic Bar Work (Pull-Ups/Kipping, Muscle-Ups, Toes-2-Bar)

B. WOD: For Rounds and Reps

16-minute AMRAP:

35x Wall Balls (Rx 20/14,+20)

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

15x Knee Raises or Toes to Bar (Rx+)

300m Run (Completes the Round)

STR: Front Squat

STR: Paused Front Squat (3-seconds)

WOD: Metcon (AMRAP – Rounds and Reps)

16-minute AMRAP

35x Wall Balls (Rx 20/14,+20)

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

15x Knee Raises or Toes to Bar (Rx+)

300m Run (Completes the Round)