Monday November 18th On-Ramp Crossfit WOD- "ANGIE"
Warm Up400m Run (.25)
20 Back Extensions
15 Body weight Squats
10 Pass throughs
5 push-ups (we changed it to 15 push ups)
EMOM (5 mins)
20 sec Planks
*We turned this into the Cashout at the end of the workout and turned it into 30 sec planks.
Team workout - "ANGIE"
As team, complete all reps for time.
100 DB Rows
100 Push ups
100 Sit ups
*My Team mate and I each did 50 of each.
Post WOD Mobility Stretch90 Degree Hamstring Stretch
Figure 4 Stretch
*Times: My team mate and I did the WOD in 14:48