12/14/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

SKILL: Inversions (a.k.a. Handstands) – Review the skill and then complete the following.

14-Minute EMOM: Every 2-minutes complete one of the following.

— Level 1: Wall Facing Handstand Holds

— Level 2: Find Center of Balance by moving your feet off the wall.

— Level 3: Scorpion Kick into Handstand

WOD: For Rounds and Reps

WOD: Metcon (AMRAP – Rounds and Reps)

25-Minute AMRAP:

— 300m Run (15x points)

— 10x Hang Alt KB/DB Cleans (Only 1-WEIGHT at a time allowed in the Front Rack Position)

— 5x Front Squats (From the Ground)

KB/DB: Rx 40-45/25-30, +50-55/35-40

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

** PLEASE DO NOT DROP BARBELLS! ** THANK YOU!! **

CARDIO WOD

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

Part A: Running/Rowing Invertals

8:1-Minute Intervals with 1-Minute Rests — Gear 4 (Nasal Inhales/Mouth Exhales)

Part B: Complete the following as a class.

17-Minutes: 2×8-Minute EMOM’s — 2-Minutes @ Each Station

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

— Station 1: 10x KB/DB Snatches/10x Goblet Squats

— Station 2: 10x Burpees/20x Sit Outs

— Station 3: 10x DB/KB Clean and Press/10x Double KB Swing

— Station 4: 10x Jumping Lunges/Jump Squats