12/07/2019

Angelino CrossFit – CrossFit

CROSSFIT

SATURDAY SCHEDULE: OPEN GYM @ 7:30 AM — CROSSFIT @ 8:30 AM — CARDIO WOD @ 9:30 AM

SKILL: Turkish Get-Ups – Learn and review the skill and then complete the following.

9-Minute EMOM (40-seconds ON ** 20-seconds OFF)

— Minute #1: Turkish Get-Ups (Alternate sides as you please)

— Minute #2: Weighted Straight Leg Sit-Ups (Athlete’s Choice)

— Minute #3: Side Crunches (Alternate sides as you please)

WOD A & B: ** SEE BELOW ** Take a 3 to 5 minutes break as a class between WODs.. Use this time to rest and setup.

WOD A: Metcon (AMRAP – Reps)

12-minute AMRAP:

— Minute #1: DB Upright Rows

— Minute #2: DB Strict Presses

— Minute #3: DB Bent Over Rows

— Minute #4: DB Floor Presses

NO RX: Mix and match DB weights depending on level of strength and type of movement. Dumbbells may have to be shared so scatter the movements.

WOD B: Metcon (AMRAP – Rounds and Reps)

11-Minute AMRAP:

— 25x Double Unders (Rx+ Skill) or 75x Singles (Rx)

— 5x Hang to Overheads

— 10x Toes to Bar (Rx+ Skill) or Knees to Chest (Rx)

Barbell: Rx 95/65, +115/75, ++135/85 and up!

** PLEASE DON’T DROP BARBELLS!! **

CARDIO WOD

CARDIO WOD ** NEW CLASS ** SATURDAYS @ 9:30AM

LeAnn’s Birthday WOD (Cardio Version!) ** SEE BELOW **

Part A: 13-Minutes Total

Each athlete will go through each station 2-times and there will be a 1-Minute break half way through.

— Station 1: 10x Wall Balls/10x Wall Balls Sit Ups

— Station 2: 50x MT Climbers/50x Chest Tap Planks

— Station 3: 20x SandBell Slams/20x Sandbell Lunges

Part B: 17-Minutes Total

Rotating Stations every 2-Minutes.

Everyone will go through each station 2 times and there will be a 1-Minute break half way through

— Station 1: 5x Push Ups/5x Pulls Ups

— Station 2: 20x Russian Twists/20x Air Squats

— Station 3: 10x Double Kettellbell Swings/10x Burpees

— Station 4: 100x Singles/100x Bear Crawl Steps