09/18/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following 4 x 4-minute Tabatas as a group (one movement per 4-minute Tabata). Rest no more than 3-minutes in between Tabatas to allow time to switch out weights. Don’t go too heavy.. it’s a Tabata!!!

A. Strict Presses

B. Strict Muscle Cleans

C. Barbell Bent Over Rows (Try mixing in the Underhand Grip)

D. Wide Grip Upright Rows

WOD: ELENA’S BIRTHDAY — For Rounds and Reps — SEE BELOW

** HAPPY BIRTHDAY ELENA!!**

WOD: Metcon (AMRAP – Rounds and Reps)

ELENA’S BIRTHDAY WOD

11-Minute AMRAP: Start with 1x Box Jump (Rx) and repeat every minute on the minute until the end. **Box Jump not counted towards final score.

— 33x Wall Balls (Rx)

— 33x Single Arm Alternating KB Swings (Rx)

Box: Rx 24/20, +30/24

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

WB: Rx 20-25/14-16