Angelino CrossFit – Competition Series
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
5. Butt-kicks (variation)
STRENGTH: 12-Minutes to complete the following.
3×10 Speed Back Squats @ 55-60%
3×10 Calf Raises @ Same weight as Squats
WOD A: 10-Minute AMRAP
33x Mountain Climbers
22x Jumping Pull-Ups
33x Bear Crawl Steps
22x Walking Lunges
**3 MINUTE BREAK BEFORE WOD B**
WOD B: 7-minute AMRAP
Sit-Ups – 20-18-16-14-12-10-8-6-4-2x
Burpee – 10-9-8-7-6-5-4-3-2-1x