CrossFit WOD 5/4/17

3
May

CrossFit WOD 5/4/17

Get Ready! This is our first CrossFit workout! What’s it like? Well, Angelo will lead you through a warm up, a strength building workout, followed by a cross-training conditioning set. Don’t worry if there’s lingo in here that you don’t understand yet. Angelo will decipher his hieroglyphics in class. Check it out:

10 minute warm up

Build:

3 sets
Romanian Deadlift x12 @ 4111
Box supported handstand push-ups x 6-8 @ 3111
FLR on rings – accumulate 60 seconds
standing single leg (externally rotated) forward fold

Breathe:

5 rounds for time:
20 wall balls
15 sec ring support
3 wall climbs /30 sec 90 degree handstand support
rest :30
*15 min CAP

 

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