11/10/2016

Angelino CrossFit – CrossFit

WOD

A. WOD: Jennifer’s Birthday WOD

Metcon (Time)

3 Rounds

32x Wall Balls (Rx 20/14,+20)

10x Hand-Release Push-Ups

11x Front Squats (Rx 95/65,+135/95)

10x Chest-to-Bar Pull-Ups (Rx+ No Band)

32x V-Ups

Skill

B. SKILL: Take 20 to 25 minutes to work on the following skills taking no more than 5 minutes per station. Take breaks throughout to stretch/mobility.

Station #1: Glute-Hamstring Developer (GHD) Sit-Ups and Back Extension, Also try “Partner Glute-Ham Raises”

Station #2: Wall Work: Handstands, Handstand Push-Ups, Wall Walks, etc.

Station #3: Rope Climb

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