Angelino CrossFit – CrossFit
STRENGTH: Take 25-minutes to complete the following.
A. Take 11-minutes to build up to a 1-REP MAX for the Overhead Squat.
— Record in Wodify!
— Beginner Option: Complete as many sets of 5x Overhead Squats as you can, stay light!
B. With the remaining time, superset the following as many times as you can:
— 10-20x Shoulder Taps from a Handstand position (scale/modify as needed)
— 12-15x Passthrough Variations (Weighted: 5-10 lbs at most, Banded, PVC)
— 8-12x Side to Side Lunges (Wide Stance – Option to hold a weight in a goblet position)
WOD: Fred’s Birthday WOD – For Rounds and Reps
— 52x Mt Climbers (Knees to Elbow)
— 11x Handstand Push-Ups (Rx+) or Burpees
— 29x V-Ups
— 66x Jumping Pull-Ups
— 52x Air Squats
**210-TOTAL REPS PER ROUND**
STR A: Overhead Squat (SEE ABOVE)
WOD: Metcon (AMRAP – Rounds and Reps)