10/31/2019

Angelino CrossFit – CrossFit

CROSSFIT

Halloween 2019 Class Schedule: CrossFit @ 6:00AM, 6:30AM, 8:30AM, 12:00PM, & 5:00PM

A. “Zombie Gut Feast!”: 8-minute Tabata (20-sec ON ** 10-sec OFF)

— Minute #1-4: MedBall Sit-Ups (Rx)

— Minute #4-8: Anchored/Hanging Leg Raise (Rx+ Toes-To-Bar)

B. “A Werewolf with a Complex”: 9-minute AMRAP Ladder

— Rep Scheme: 1-2-3-4-5-6-7-8-9-10x Bear Complex (Rx)

— 100m Farmers Carry (Rx – Use 2x DB/KB)

C. “The Running of the Jack O’ Lanterns”: 3-Rounds for Time

— 30x Weighted Step-Ups (Rx – Use MB on 20″ Step)

— 300m MB Run (Rx – Do not carry by laces)

— 30x Wall Balls (Rx)

**HAPPY HALLOWEEN!!!** … Don’t forget to dress up! @;-)

MedBall: Rx 20/14

Barbell: Rx 95/65, +115/75

DB/KB: 40-45/25-30, +50-55/35-40

WOD A: Metcon (AMRAP – Reps)

Zombie Gut Feast! — SEE ABOVE

WOD B: Metcon (AMRAP – Reps)

A Werewolf with a Complex — SEE ABOVE

WOD C: Metcon (Time)

The Running of the Jack O’ Lanterns — SEE ABOVE