Angelino CrossFit – CrossFit
STRENGTH: Take about 25-minutes to complete the following.
A. Take 11-minutes to find a HEAVY set of 6x Push Press. Practice good form and record in Wodify!
B. Take 11-minutes to practice Jump Rope using one of the following. Perform unbroken, if break, start over on the current number.
— Double Unders: 10-20-30-40-50…
— Single Unders: 30-60-90-120-150…
WOD: Johnny’s Birthday ** Total Rounds and Reps ** SEE BELOW **
** HAPPY BIRTHDAY JOHNNY! **
STR: Push Press (SEE ABOVE)
WOD: Metcon (AMRAP – Rounds and Reps)
Johnny’s Birthday WOD
— 6x Sumo Deadlifts High Pull (Rx)
— 11x V-Ups
— 6x Strict Pull-Ups (Rx++ Skill)
BIRTHDAY CAKE: 43x Butterfly Sit-Ups (Not Part of Score — Complete immediately after WOD)
KB: Rx 95/65, +115/75, ++135/85