12/02/2016

Angelino CrossFit – CrossFit

CORE

A. CORE: 8 Minute Tabata

Minute 1: Hollow Rock

Minute 2: Side Plank (Left)

Minute 3: Elbow Plank

Minute 4: Side Plank (Right)

**2-Minute Rest before Part B**

STRENGTH

B. STRENGTH: 12 Minute EMOM

ODD: 48 second of Pull-Ups/Chin-Ups/Pull-Up Variation

EVEN: 48 second of Bent Over Rows @ 50-60%

WOD

C. Zoe’s Birthday WOD

Metcon (AMRAP – Reps)

12 Minute AMRAP – For Reps

2 Minutes of Wall Balls (Rx 20/14,+20)

2 Minutes of Sandbell Slams (Rx 25/20,+30/25)

2 Minutes of Jump Rope (Rx+ Double Unders)

**Repeat**

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