Angelino CrossFit – CrossFit
CROSSFIT
ANGELINO CROSSFIT 2ND ANNUAL HOLIDAY BRUNCH AND HEATS — THIS SATURDAY — DOORS OPEN AT 8:30 AM FOR WARMUP & SETUP
Happy Holidays from Angelino CrossFit!! Don’t forget that an Athlete can choose to sing-up for all three WOD’s, but make sure you give yourself time to rest in between. Do not sign up BACK to BACK Heats unless you are ready for it!
WOD A: “Silent Night” ** SEE BELOW **
WOD B: “Carol of the Bells” ** SEE BELOW **
WOD C: “Sleigh Ride” ** SEE BELOW **
Mystery Floater: There will be a 4th workout that will be announced at the Brunch… Clue.. “Ho Ho Ho!”
WOD A: Metcon (AMRAP – Rounds and Reps)
“Silent Night”
9-Minute AMRAP Ladder:
Rep Scheme: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10..
— Burpee Over Bar
— Hang Clean & Jerk
Rx: 95/65 (Scale down weight as needed)
WOD B: Metcon (AMRAP – Rounds and Reps)
“Carol of the Bells”
9-Minute AMRAP:
— 25x Sumo Deadlift High Pulls
— 25x American Swings
— 25x Russian Swings
— 25x Alternating Swings
Rx: 55/35 (Scale down weight as needed)
WOD C: Metcon (AMRAP – Rounds and Reps)
“Sleigh Ride”
9-Minute AMRAP:
— 12x Wall Balls
— 12 Calorie Row
Rx: 20/14 (Scale down weight as needed)
WOD D: Metcon (Weight)
“HO HO HO”
