CARDIO 03/28/2017

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

6. 45-seconds – Careoca / 1-minute Rest

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

WOD

WOD A: 5-minute AMRAP

50x Jumping Pull-Ups

100m Sprint

5x Burpees

50x Mountain Climbers

100m Sprint

5x Burpees

**3 MINUTE BREAK BEFORE WOD B**

WOD B: 15-minute Cap – For Time

500m Run

30x Sit-Ups

300m Run

20x Air Squats

50x Bear Crawl Steps

20x Air Squats

300m Run

30x Sit-Ups

500m Run

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