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: 15-Minute AMRAP
50x Mountain Climbers
50x Jumping Pull-Ups
500m Run/Row
50x Bear Crawl Steps
50x Walking Lunges
500m Run/Row
**3 MINUTE BREAK BEFORE WOD B**
WOD B: 5-minute AMRAP
Ladder: 2-4-6-8-10-12-14…
Burpee
Jumping Squat
Step-Up
