Angelino 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!
— 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
— 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