12/21/2019

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”