10/14/2016

Angelino CrossFit – CrossFit

Strength

A. Strength: 3×5-Minute EMOM (2-3 minute breaks between EMOMs determined by the coach)

a. EMOM #1: 6x Overhead Squats*

b. EMOM #2: 8x Ring Dips or 10x Box Dips

c. EMOM #3: 10x Plank Jacks (on elbows)

*Stay between 50 to 60% of your 1RM OHS taking the bar from floor each time. Work on form and technique.

Overhead Squat (5×6)

Metcon (Time)

12 Minute AMRAP

15x Box Jumps (Rx 24/20,+30/24)

25x Wall Balls (Rx 20/14,+20-For Girls)

35x Russian KB Swings (Rx 50/12kg,+55/35)

45x Double-Unders (Rx+) or 135x Singles*

*Complete the jump rope to finish the round (just like a run). The jump rope will not be counted if you don’t complete ALL jump rope reps of your current round by the end of the AMRAP.

WOD

B. WOD

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