11/28/2018

Angelino CrossFit – 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

11-Minute AMRAP:

— 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)

SEE ABOVE