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.
