11/18/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 20 minutes to complete the following.

A. 10-Minute Tabata:

— Even Minutes: Leg Curls w/ Balance Medicine Ball

— Odd Minutes: Squat Holds Against the Wall (Rx Add weight to your thighs)

B. Complete as many Supersets as possible with the remaining time.

— 1-Minute Hollow Body to Superman (Rx+ Use a weight)

— 12x Tick-Tocks w/ Weight (Each Side)

— 15x Side Plank (with Hand behind the Head, Hips up and twist bringing the Elbow down to the floor – Each Side)

** Rest 45-Seconds **

WOD: For Time; complete the following Descending Ladder as fast as possible:

Rep Scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1x of…

— Jumping Lunges (Total – Not Each Side)

— Handstand Kick-Ups (Rx+ Do not use the wall – Scale: Modify as needed)

— Air Squats

— Burpees

— Butterfly Sit-Ups

WOD: Metcon (Time)

SEE ABOVE