12/01/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 20 minutes or less to complete 3 to 4 rounds of the following circuit.

27-second Hollow Rock Hold

**30-second Rest**

10x Push-Press – Start with an empty bar increasing each round.

**30-second Rest**

9x Box Front Squats – Start at 50% increasing a little each round.

**30-second Rest**

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

Push Press

WOD

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.

Then…12-Minute AMRAP

27-12-4-27-12-4-27-12-4… of:

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

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