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
