09/29/2018

Angelino CrossFit – CrossFit

CROSSFIT

Henrique’s Birthday WOD

WOD A: 9-Minute AMRAP

— 39x Butterfly Sit-Ups

— 39x Russian Twist (Use ANY weight of choice)

**REST 2-MINUTES**

WOD B: 10-minute AMRAP (Rx 40-45/26.7,+50-55/35)

Rep Scheme: 1-2-3-4-5-6-7-8-9-10..

— American KB Swings

— Air Squats

— Russian KB Swings

— Hand Release Push-Ups (Rx+ Skill: Handstand Push-Up)

**REST 3-MINUTES**

WOD C: 16-minute AMRAP

— 9x Burpees

— 26x Alternating KB Swings (Use same KB as WOD B)

— 300m Run (Run Completes the Round)

WOD A: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD B: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD C: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE