11/23/2019

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