11/02/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes or less to complete the following.

A. Spend 5-minutes to accumulate as many unbroken Handstand Push-Ups as you can.

**Scale the exercise as needed using exercises such as Dips and Push-Up Variations. Record in Wodify!

B. Spend 15-minutes to Superset the following exercises as many times as you can.

— 8-10x Ring Rows (Rx+ Chin-Ups or Pull-Ups variations.

— 12-15x Band Pull Aparts

— 12-15x Banded Passthroughs (slow controlled reps)

— 8-10x Strict Press (Hold the Top for 3 to 5-seconds.. Use a Bar, DB or KB)

** REST 1-minute **

WOD: Christina’s Birthday WOD – For Time

3-11-35-11-3x of..

— Wall Balls (Rx 20-25/14-16)

— Russian KB Swings (Rx 40-45/26.5,+50-55/35)

— Deadlifts (Rx 135/95,+185/135)

STR A: Handstand Push-ups (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE