12/28/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

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

10-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

B. Behind the Neck Push Press

— Option #1: Build up to a 1, 3 or 5 Rep Max

— Option #2: 5×3 @ 75% or above 1RM

— Option #3: 5×8 @ 75% or above 1RM

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

4-Rounds:

— 200m Run

— 5x Double KB Swings (Rx – Total)

— 200m Run

— 5x Devil Presses (Rx – Total)

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

STR B: Behind The Neck Push Press (SEE BELOW)

CARDIO WOD

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

Part A: 15-minute AMRAP:

— 300m Run

— 100x Singles

— 30x KB Deadlifts (Rx)

— 100x Bear Crawl Steps

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

Part B: Nate’s Birthday WOD

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 Wall Ball Slams/10x Wall Balls

— Station 2: 8x Double Hang KB Clean and Jerk/8x Sing Arm Alt. KB Swings

— Station 3: 16x Knee to Elbow MT Climbers/16x Bicycles

— Station 4: 4x Reverse Burpees/8x KB Snatches