11/30/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH/SKILL: Complete 3 rounds of the following 5 motions (1 minute at each motion) – taking a 2-minute break at the end of each round. Use different sizes KB sizes if you need to alternate from one move to the next. Entire exercise will last 19-minutes.

1-minute American KB Swings

1-minute Alternation KB Single Snatch

1-minute Single Arm Russian KB Swings

1-minute KB Sumo Deadlift High Pull

1-minute KB Threaded Lunges

**2-minute break**

WOD

B. John (Klemack’s) Birthday WOD

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP; 3x No Push-Up Burpees at the end of every minute for the first 10 minutes. Your first set of burpees happen at the end of the first minute – your last set of burpees happen at the 11-minute mark (10 rounds of burpees).

38x Hand Release Push-Up

38x Jumping Pull-Ups (Rx+ No-Band Push-Ups)

38x Box Jumps (Rx 24/20,+30/24)

Leave a Comment

Your email address will not be published. Required fields are marked *