CARDIO 04/06/2017

Angelino CrossFit – Competition Series

SKILL

SKILL: 12-minute Running Drill “Musical Drills” – Coach will call out random breaks throughout as the Athlete runs through the 6-Running Drills switching every minute on the minute.

1. High Knees

2. A-Skip

3. B-Skip

4. Butt-kicks

5. Butt-kicks (variation)

6. Careoca

STRENGTH: 12-Minutes to complete the following.

3×10 Speed Back Squats @ 55-60%

3×10 Calf Raises @ Same weight as Squats

WOD

WOD A: 10-Minute AMRAP

33x Mountain Climbers

22x Jumping Pull-Ups

200m Run

33x Bear Crawl Steps

22x Walking Lunges

200m Run/Row

**3 MINUTE BREAK BEFORE WOD B**

WOD B: 7-minute AMRAP

Ladder: 2-4-6-8-10-12-14…

Sit-Ups – 20-18-16-14-12-10-8-6-4-2x

Burpee – 10-9-8-7-6-5-4-3-2-1x

Back Squat (55-60%)

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