CARDIO 02/23/2017

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: 12-minute AMRAP

50x Jumping Pull-Ups

100m Run

50x Bear Crawl Steps

100m Run

50x Jump Rope (Rx+ Double Unders)

100m Run

50x Sit-Ups

100m Run

**3 MINUTE BREAK BEFORE WOD B**

WOD B: 6-minute Tabata

20 seconds of Burpees

10 second Rest

20 seconds of Reverse Burpee

10 second Rest

Repeat 5x

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