11/13/2016

Angelino CrossFit – CrossFit

WOD

A. WOD

Shea (Time)

For Time

800m (Rx/Rx+ 1 Mile)

100x Bear Crawl Steps

100x Air Squats

120x Singles (Rx+ 40 Double Unders)

Strength

B. STRENGTH/SKILL: After the WOD, take a break and complete the following with the remainder of the time.

a. 4×3 Box Squats – Start @ 40-50% of you Back Squat 1RM; increasing each round.

b. Practice your skills by complete 3-4 supersets of the following 2 motions:

20x Unbroken Double Unders (3 attempts at a time)

20sec Wall Handstand Holds (3 attempts at a time)