11/30/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete the following.

A. 10 minute EMOM/Tabata:

— EVEN: Knee Tucks on Balance Ball

— ODD: Wall Sits (can add weight or use one leg)

B. With remaining time practice tripod/handstand variations

WOD: Coach Kevin’s Birthday WOD – Rounds and Reps

11-Minute AMRAP:

— 24x Pull Ups (Rx+ No Assistance) or Ring Rows

— 11x Thrusters (Rx 95/65,+115/85)

— 27x Toes to Bar (Rx+) or Knee raises (Rx)

— 94x Double Unders (RX+) or 282x Singles

— 24x Hang Power Cleans

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE