11/09/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. 9-minute AMRAP:

— 11x Plank To Push-Up (Rx+ Add Push-Up)

— 9x Pull-Ups (Any Variation)

** REST 2-MINUTES **

B. 9-minute AMRAP:

— 11x Alternating Side Planks (Rx+ Add a Push-Up)

— 9x Bent Over Rows (Use DB or KB)

WOD: Laurent’s Birthday WOD – For Time

— 500m Run

— 25x SB Slams (Rx 25/20,+30/25)

— 25x Air Squats

— 5x Burpee Pull-Ups

— 100m Run

— 5x Burpee Pull-Ups

— 25x Air Squats

— 25x SB Slams

— 500m Run

WOD: Metcon (Time)

SEE ABOVE