08/26/2017

Angelino CrossFit – CrossFit

WOD

WOD A: 10-minute Ladder

1-2-3-4-5-6-7-8-9-10-11.. of

Handstand Push-Ups (Rx+) or Pike Push-Ups (Rx)

Pull-Ups

Ring Dips (Rx+) or Tricep Dips on Box

**5-MINUTE REST**

WOD B: 22-minutes for MAX Reps; 3 x 6-minute AMRAP “stations” – 3-rounds each of 1-minute per exercise.

Station#1:

— Box Jumps (Rx 24/20,+30/24)

— Burpees

**2-MINUTE REST**

Station#2:

— Wall Ball Sit-Ups (Rx 20/14,+20)

— Wall Balls

**2-MINUTE REST**

Station#3:

— Double-Unders (Rx+) or Singles (Rx)

— Air Squats

WOD B: Metcon (AMRAP – Reps)

22-minutes for MAX Reps; 3 x 6-minute AMRAP “stations” – 3-rounds each of 1-minute per exercise.

Station#1:

— Box Jumps (Rx 24/20,+30/24)

— Burpees

**2-MINUTE REST**

Station#2:

— Wall Ball Sit-Ups (Rx 20/14,+20)

— Wall Balls

**2-MINUTE REST**

Station#3:

— Double-Unders (Rx+) or Singles (Rx)

— Air Squats

WOD A: Metcon (AMRAP – Rounds and Reps)

10-minute Ladder

1-2-3-4-5-6-7-8-9-10-11.. of

Handstand Push-Ups (Rx+) or Pike Push-Ups (Rx)

Pull-Ups

Ring Dips (Rx+) or Tricep Dips on Box