CARDIO 03/09/2017

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 Cap

200m Run

25x Mountain Climbers

5x Burpees

300m Run

30x Jumping Pull-Ups

5x Burpees

400m Run

40x Jump Rope

5x Burpees

500m Run

**2 MINUTE BREAK BEFORE WOD B**

WOD B: 8-minute AMRAP

20x Step-Ups

10x Push-Ups

20x Bear Crawl Steps

10x Jumping Lunges

20x Sit-Ups

10x Reverse Burpees

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