CARDIO 02/21/2017

Angelino CrossFit – Competition Series

SKILL

SKILL: Take 20 minutes to learn, review and practice the following 5-Running Drills. 45-seconds of work followed by 1-minute rest before the next drill.

1. 45-seconds – High Knees / 1-minute Rest

2. 45-seconds – A-Skip / 1-minute Rest

3. 45-seconds – B-Skip / 1-minute Rest

4. 45-seconds – Butt-kicks / 1-minute Rest

5. 45-seconds – Butt-kicks (variation) / 1-minute Rest

**Group stretch led by the coach AFTER the running drills and before WOD A.

WOD

WOD A: 10-minute AMRAP

20x Step-Ups

40x Jumping Pull-Ups

200m Run

30x Bear Crawl Steps

50x Jumping Jacks

**3 MINUTE BREAK BEFORE WOD B**

WOD B: 6-minute Cap

15-12-9 of…

Burpees

Air Squats

Sit-Ups

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