11/01/2018

Angelino CrossFit – CrossFit

CROSSFIT

November is here and that means… RUNNING MONTH IS [[almost]] OVER!! ((Yay!!)) and a whole new month of skill work begins. This month we will be focusing on… the HANDSTAND! Whether you have a handstand or not, we will work with you through different skill progressions that will help you. At the same time, we will work on building up the strength, balance and mobility to be upside down. We will also have a couple workshops taught by Coach Karlos and Coach Kevin.. more info on that soon!!

STRENGTH: Take 20-minutes or less to complete the following.

A. Complete 1,000m Run for Time – Do your very best!! We will keep re-testing in the future so record in Wodify!!

B. With the time left, take some free-time to practice ANY handstand variation. The coach will observe and work with you and help you establish a baseline to your skill-level. As an athlete, figure out and decide on a handstand goal you want to accomplish and let the coach know (because we’ll be asking!)

WOD: ANGELINO BENCHMARK WOD – For Time

**SEE BELOW**

STR A: 1000m Run (Time)

WOD: The Freezer (Time)

For Time (Rx 40-45/12kg,+50-55/35)

7-Rounds:

— 10x Goblet Squats

— 5x Push-Ups (Rx+ Handstand Push-Ups)

— 10x American KB Swings

— 5x Pull-Ups (Rx+ No Assistance-Kipping OK)