Angelino CrossFit – CrossFit
CROSSFIT
SKILL: Turkish Get-Ups — Take about 10-minutes to complete the following.
— Spend some time to review the skill.. GO LIGHT and learn the skill!!
— After you learn the skill, complete a 6-minute AMRAP as a class accumulating as many Turkish Get-Ups as you can (right and left side).
— Use a KB or DB and DO NOT go heavy if you are not ready.
— Record your score and weight use in Wodify!
WOD: For Time ** SEE BELOW
WOD: Metcon (Time)
For Time
— 40x Air Squats
— 300m Run
— 40x American KB Swings (Rx 45/35, +65/45, ++75/55)
— 300m Run
— 40x Hand Release Push-Ups
— 300m Run
— 40x KB Sumo Deadlift High Pulls (Rx)
— 300m Run
— 40x Step-Ups (Rx – Total)
— 300m Run
— 40x Push-Press (Rx) **DO NOT DROP BARBELLS!!**
KB: Rx 40-45/26.5-30, +50-55/35-40
Box: 24/20
Bar: 45/35, +65/45
CARDIO WOD
CARDIO WOD ** NEW CLASS ** SATURDAY 9:30AM
Cardio WOD
Part A: Long Running/Rowing Intervals
2×15:00 intervals
Rest 2-Minutes between intervals
Dont be scared of the long intervals the coach will explain pacing and how to get the most out of this work
B. For Time!
100x Bear Crawl Steps
20x KB Alt Snatches
100x Bear Crawl Steps
30x Goblet Squats
100x Bear Crawl Steps
40x Step Ups
