Angelino CrossFit – CrossFit
A. STRENGTH: Take 20 minutes or less to complete 3 to 4 rounds of the following circuit.
27-second Hollow Rock Hold
10x Push-Press – Start with an empty bar increasing each round.
9x Box Front Squats – Start at 50% increasing a little each round.
89x Singles and/or Double Unders (Practicing Jump Rope Skills – DU, Unbroken, etc.)
**MAX 2-minute to rest and switch out weights.
Box Front Squat
B. LaToya’s Birthday WOD
Metcon (AMRAP – Reps)
Cash-In: 89x Jumping Pull-Ups – 12-min AMRAP doesn’t start until the last person is done with all 89 reps.
Box Jumps (Rx 24/20,+30/24)
V-Ups (Rx+ Toes-To-Bar)
Wall Balls (Rx 20/14,+20)
Cash-Out: 89x Jumping Pull-Ups