09/06/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following. Complete each 10-minute “round” as a class. Rest/transition time in between rounds if needed.

A. Box Jumps: Take about 12-minutes to complete one of the following options. Rest between your sets.

— Option 1: Build up to a MAX height Jumps

— Option 2: 8×4 @ a set height or increase height throughout … Try building up to the Rx Heights used for WODs.

B. Gymnastics: Use the rest of the time to practice one (or more) of the following skills. Practice your most challenging variation!

— Pull-Ups

— Ring Dips

— Handstands/Handstand Push-Ups

WOD: Tim S. Birthday — For Time — SEE BELOW

** HAPPY BIRTHDAY TIM!!! **

STR A: Max Height Box Jump (Distance)

Max Height Box Jump

WOD: Metcon (Time)

Tim’s Birthday WOD

CASH-IN: 29x Wall Balls

9-Rounds:

— 9x American Swings

— 6x Hand Release Push-Ups (Rx++ Handstand Push-Ups)

CASH-OUT: 29x Wall Balls

KB: Rx 40-45/26.5-30, +50-55/35-40

WB: Rx 20/14, +25/16