11/22/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH/SKILL: Take 20 minutes to complete 4 rounds of the following.

42 second Plank Hold – Athlete’s Choice; athlete picks the type of plank they wish to hold. Change up the planks on each round.

7x Box Jumps; Increase height when possible.

6x Man Makers; Increase weight each round.

**1 to 2 minute break between rounds**

Man Maker

with Dumbbells: Push-Up, Right Row, Left Row, Squat Clean, Overhead Press

Max Height Box Jump (Distance)

Max Height Box Jump

WOD

B. Rico’s Birthday WOD

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP* – Begin with 42x Mountain Climbers and repeat every 2 minutes until the end of the WOD.

11x Hand Release Burpees

25x Sandbell Slams (Rx 24/20,+30/25)

19x Hand-Release Push-Ups

74x Jump Rope (Rx+ Double Unders)

*129 total reps per round.

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