08/31/2016

Angelino CrossFit – CrossFit

Skill

A. SKILL: 8 Minute EMOM Ladder

Minute 1: 8x Strict Chin-Ups & 1x Handstand Kick-Up (Scale: Wall Walk or Plank2Push-Up)

Minute 2: 7x Chin-Up & 2x Kick-Up

Minute 3: 6x Chin-Up & 3x Kick-Up

Minute 4: 5x Chin-Up & 4x Kick-Up

Minute 5: 4x Chin-Up & 5x Kick-Up

Minute 6: 3x Chin-Up & 6x Kick-Up

Minute 7: 2x Chin-Up & 7x Kick-Up

Minute 8: 1x Chin-Up & 8x Kick-Up

Strength

B. STRENGTH: Take 8 minutes to complete 4-5 sets of 5x Bent Over Rows. Increase weight each set.

Bent Over Row (5×5)

WOD

Metcon (Time)

C. WOD: For Time

18-15-12-9-6x

Box Jumps (Rx 24/20, +30/24)

KB Swing (Rx 55/45)

Sandbell Slam (Rx 25/20)

Toes-To-Bar

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